31 October 2014

*Friendly Burpee Competition: 5 minute AMRAP-Partners Count for Each Other Then Switch. Highest at the End of the Day Wins $25 Gift Certificate to Nutrishop*

Strength/Skill:  Split Jerk

2 x 2 x 2 x 2 x 2


2 Rope Climbs

10 Pistols-Alternating Legs

Mobility: Athlete’s Choice

Buy Out: Happy Halloween!



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November CrossFit Kids Changes!

Coach Hayley is dividing CrossFit Kids into two groups to better meet the needs of all of CFB’s “Lil Firebreathers.” Kids 3-8 years old will meet on Tuesday and Thursday from 1600-1630 (4:00pm-4:30pm) and 8-14 year olds will meet afterwards from 1630-1700 (4:30pm-5:00pm). If you are unsure of which group your child should join, please keep in mind their placement depends upon ability, maturity and behavior. The regular 1630 class will continue to meet, so it is important the older group follows directions and listens well. Talk to Coach Hayley if you are questioning which is best for your child/children.



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30 October 2014

Strength/Skill: Strict Pull Ups

WOD: 20 Minute Clock

Every two minutes complete:

Run to the second yellow speed bump and back

10 Burpees

Mobility: Hip

Buy Out: Farmer’s Carry (45/25-plates in each hand-fingertip grasp)

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29 October 2014


Strength/Skill:  Cleans

2 x 2 x 2 x 2 x 2

WOD: 20 Minute EMOTM

Odd Minute: 5 Cleans (155/115)

Even Minute: 10 Wall Balls (20/14)

Mobility: Banded Squat Therapy

Buy Out: Tabata Side Plank Hold


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28 October 2014

Strength/Skill:  Floor Press

3 x 3 x 2 x 2 x 1

WOD: For Time


Floor Press (135/95)

Over the Bar Burpees

Mobility: Banded Elbow Distraction

Buy Out: 30 Candlestick Raises


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Reminders and Announcements!

Friendly Burpee Competition! On Halloween, at the beginning of each WOD, we will have a 5 minute max effort burpee competition. Partners will count each other. The highest number of burpees for the day wins the $25 gift certificate to Nutrishop.

CJ and Hayley are competing in the “Rep Your Box” competition on November 8th in Greenville, SC.

The November social is scheduled for November 14th.

“Brews for Boobs” fundraiser is on November 15th.

The SuperFit competition is being held at Steele Creek on November 22nd. Jon and Andrew are already signed up and we have other teams considering it as well.

New T-Shirts! We’re looking at ordering new shirts. The thought is on black–both long and short sleeves. Anyone interested in those? Just trying to get a ballpark number to work with for the initial order.

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27 October 2014

Strength/Skill:  Deadlift

2 x 2 x 2 x 2 x 2

WODFor Time

21 Deadlifts (225/155)

400 meters

18 Deadlifts (225/155)

400 meters

15 Deadlifts (225/155)

400 meters

12 Deadlifts (225/155)

400 meters

Mobility: Lateral Hip Opener

Buy Out: 50 Partner Wall Ball Ab Mat Sit Ups (20/14)


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