18 December 2014

Announcements

Please try to make sure you are signing into Wodify for each class you take. Also, try to log your results and get used to using the program as your journal. It’s a great way to keep track of your progress.

CrossFit Belmont – CrossFit

Strength/Skill

Sumo Deadlift (15 Minutes to Determine your 1 RM)

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 Burpees

1 Rope Climb

30 Double Unders

Mobility

Achilles Stretch

Buy Out

Waiter’s Carries (4 Down and Backs; 45/25; alternate arms)

Learn More

17 December 2014

Announcements

Please try to make sure you are signing into Wodify for each class you take. Also, try to log your results and get used to using the program as your journal. It’s a great way to keep track of your progress.

CrossFit Belmont – CrossFit

Strength/Skill

Pull Up Work

Work the kip, practice butterfly, weighted, strict—just get on the bar!

WOD

10 Minute Death By x 3

No rest between each Death By. If you can’t complete a round in the given minute, finish it and take the rest of the next minute off. Start back at the top of the next minute.

Metcon (AMRAP – Rounds)

10 Minute Death by Pull Ups (Starting with 1 rep, add one rep each minute)

Metcon (AMRAP – Rounds)

10 Minute Death by Ab Mat Sit Ups (Starting with 5 reps, add one rep each minute)

Metcon (AMRAP – Rounds)

10 Minute Death by Squats (Starting with 10 reps, add one rep each minute)

Mobility

Athlete’s Choice!

Buy Out

Run Backwards-Stop Sign to Stop Sign

Learn More

16 December 2014

CrossFit Belmont – CrossFit

Strength/Skill

Snatch (15 minutes to find your 1 RM)

WOD

Metcon (Time)

5 RFT

10 Snatch (60% 1 RM)

15 Toes to Bar

20 Burpees

Mobility

Shoulder

Buy Out

Tabata Plank Holds

Learn More

15 December 2014

CrossFit Belmont – CrossFit

Strength/Skill

Floor Press (3 x 3 x 2 x 2 x 1)

WOD

Metcon (Time)

7 RFT

11 Deficit Push Ups (45/25)

400 Meter Run

Mobility

Wrists

Buy Out

50 Partner Wall Ball Pass Ab Mat Sit Ups

Learn More

January Foundations Series Dates

The First January Foundations Series Dates are as Follows:

Class 1: Monday the 5th at 1000 (10:00am) or Tuesday the 6th at 1930 (7:30pm)

Class 2: Wednesday the 7th at 1000 (10:00am) or Thursday the 8th at 1930 (7:30pm)

Class 3: Monday the 12th at 1000 (10:00am) or Tuesday the 13th 1930 (7:30pm)

Class 4: Wednesday the 14th at 1000 (10:00am) or Thursday the 15th at 1930 (7:30pm)

The Second January Foundations Series Dates are as Follows:

Class 1: Monday the 19th at 1000 (10:00am) or Tuesday the 20th at 1930 (7:30pm)

Class 2: Wednesday the 21st at 1000 (10:00am) or Thursday the 22nd at 1930 (7:30pm)

Class 3: Monday the 26th at 1000 (10:00am) or Tuesday the 27th 1930 (7:30pm)

Class 4: Wednesday the 28th at 1000 (10:00am) or Thursday the 29th at 1930 (7:30pm)

 

 

Learn More

Announcements and Reminders

What a great morning at CFB! It is awesome to see so many athletes come in to make up missed WODs and refine their movements. Just doing work and getting stronger. Thanks for spending your Saturday morning with your CFB family.

Don’t forget the December social is this Friday night. Bring something to throw on the grill, a side to share, and your own drinks. We’ll get started right after the 1800 WOD.

The next Foundations Series will be the first two full weeks of January.

Tentative Holiday Schedule to Be Determined!

We’re trying to decide what classes to run on Christmas Eve, the day after Christmas, New Year’s Eve, and New Year’s Day. All other days’ classes will run as normally scheduled. Here are our initial thoughts. Feel free to comment—on what works for you or what you’d like to see scheduled for these days. We’ll post the final schedule once we decide on it.

Wednesday, December 24th: 0900 only

Thursday, December 25th: Closed

Friday, December 26th: 0900 (possibly a 1630 class if there is interest)

Wednesday, December 31st: 0900 and 1630 (possibly an 0530 if there is interest)

Thursday, January 1st: 1100 and 1630

Let us know what you think, please. Have a great weekend—see you next week!

 

 

Learn More

12 December 2014

CrossFit Belmont – CrossFit

Strength/Skill

Turkish Get Up (2 x 2 x 2 x 2 x 2)

WOD

Metcon (Time)

100 Pull Ups

Metcon (AMRAP – Rounds)

Death by 10 Meters (Max of 15 Minutes)

Mobility

Athlete’s Choice

Buy Out

Happy Friday!

Learn More