Monthly Archives: October 2015

Saturday 10-31-15

Happy Halloween!! Don’t forget about the CFSB Halloween party tonight at the gym at 7:00pm! Wear a costume and bring a snack to share 🙂 A.  Snatch – 4×1@90% B.  OHS – 4×2@90% C.  Halloween Tabata! Evil wheels and booorpeeeeessss

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Wednesday 10-28-15

Warm-up: splits! Hips/hammies/groin mobility A.  Clean – 4×1@90% B.  Death by back squat @60% of 1RM  C.  4 rounds: 2:00 to perform 60 jump rope singles and max DB bench press with remaining time. 1:00 rest between rounds!

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Monday 10-26-15

***CFSB Halloween Party this Saturday 10/31 at 7PM here at the gym!! Come in costume and bring a snack to share. :)**** Warm-up: front rack mobility A.  Jerk – 4×1@90% B.  Front squat – 4×2@90% C.  3 rounds: 1:00 row … Continue reading

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Wednesday 10-20-15

**No oly class on Saturday 10/24 due to the Barbells for Boobs event that starts at 9:00!*** https://games.crossfit.com/liftoff/ ^^check this out! A CrossFit event for people like us!! It’s all online so check it out. Warm-up: squat mobility, 27 squats … Continue reading

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Monday 10-19-15

(Sorry this is so late.) No class Saturday due to Barbells for Boobs! If you’re able to make it to the 9:00am event, it would be great to have you guys there!! Warm-up: handstand shrugs and scap pull-ups – 3×8 … Continue reading

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Saturday 10-17-15

Warm-up: Burgener warmup for snatch A.  Snatch – 3×2@90% B.  OHS – 3×3@90% C.  4 rounds: 4 forward frog hops + 2 OHS + 4 backward frog hops + 2 OHS, 1:00 plank

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Wednesday 10-14-15

Warm-up: clean banded pull backs/position work A.  Clean and jerk – 3×2@90% B.  Back squat – 3×3@90% C.  1 set every 2:00 x 6 rounds: 4 clean deadlifts @100% of clean, 8 barbell rollouts, 10 pause push-ups

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