28 November 2014

There is no 0530 class, but I (Lisa) am going to start the clock at 0730 if anyone wants to come play. No “Coach Lisa” warm up included–my holiday gift to you! I’ll be there to open between 0700 and 0715. Warm up however you want and we’ll take Barbara on at 0730. Get her out of the way! You gotta love a bodyweight WOD the day after Thanksgiving! There will still be classes at 0900, 1630 and 1800. Have fun! Happy Thanksgiving!

Strength/Skill: Get Ready for Barbara!

WOD: “Barbara”

5 RFT

20 Pull Ups

30 HRPUs

40 Ab Mat Sit Ups

50 Air Squats

Mobility: Athlete’s Choice!

Buy Out: Happy Friday!

 

 

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27 November 2014

Join your CFB family for the 4th Annual “Run For The BCO.” Meet at Belmont Walk Run at 0800.

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Thanksgiving Holiday Hours

Wednesday the 26th: All normal classes
Thursday the 27th: 5K Run at 0800
Friday the 28th: NO 0530 Class; all other classes as scheduled

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Last Foundations Class of 2014!

There will only be one foundations series scheduled in December. This will be the series that people need to take in order to get started with CrossFit by the new year, so spread the word!

The December Foundations Series Dates are as Follows:

Class 1: Monday the 1st at 1000 (10:00am) or Tuesday the 2nd at 1930 (7:30pm)

Class 2: Wednesday the 3rd at 1000 (10:00am) or Thursday the 4th at 1930 (7:30pm)

Class 3: Monday the 8th at 1000 (10:00am) or Tuesday the 9th at 1930 (7:30pm)

Class 4: Wednesday the 10th at 1000 (10:00am) or Thursday the 11th at 1930 (7:30pm)

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26 November 2014

 

Strength/Skill: Get Ready for the Clean Ladder

WOD: Clean Ladder

Details to be announced when you get here!

Mobility: Squat Therapy

Buy Out: 50 Ab Mat Sit Ups

 

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25 November 2014

Strength/SkillClean & Jerk

3 x 3 x 3 x 3 x 3

WOD: 18 Minute AMRAP

5 Clean & Jerks (115/75)

7 Pull Ups

9 Wall Balls (20/14)

11 Box Jumps (24/20)

Mobility: Couch Stretch

Buy Out: Tabata Handstand Holds

 

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24 November 2014

Strength/Skill: Thruster

3 x 3 x 3 x 3 x 3

WOD: For Time

100 Double Unders

2 Thrusters (115/75)

75 Double Unders

4 Thrusters (115/75)

50 Double Unders

8 Thrusters (115/75)

25 Double Unders

16 Thrusters (115/75)

Mobility: Wrist

Buy Out: Tabata Single Arm Bar Holds

 

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