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23 November 2017

Join us for the 7th Annual Turkey Day 5K Run/Walk for the BCO! Meet at 8am at Belmont Walk Run to start your Thanksgiving off with your CFB family!

Warm-up:
Athlete’s Choice

Strength/Skill:
Get Ready to Run/Walk!

WOD:
5k Run (Time)
Max Effort 5k Run

Cool Down:
Enjoy Thanksgiving Dinner with Family and Friends!

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24 November 2017

Happy Day After Thanksgiving! An all body weight WOD!

Warm-up:
Coach’s Choice

Strength/Skill:
Get Ready to Work!

WOD:
Barbara
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*HRPUs

Cool Down:
Athlete’s Choice

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28 November 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 5 x 5 x 5 x 5 x 5 x 5)
*Start at 60% of your 1 RM.

WOD:
20 Minute AMRAP
5 Deadlifts (115/75)
5 Hang Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Presses (115/75)
5 Back Squats (115/75)

Cool Down:
ME Overhead Barbell Hold

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30 November 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (10 x 2)
*Use 90% of your 1 RM for all sets.

WOD:
 4 RFT
25 Slam Balls (30/20)
10 Ring Rows
5 Floor Press (135/95)
*RX+: 165/115

Cool Down:
3 Rounds
5 Ring Dips
5 Strict Push Ups
30 Seconds of Shoulder Stretches

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01 December 2017

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster(5 x 2 )
*Use 85% of your 1 RM.

WOD:
For Time
1000 Meter Row
50 Thrusters (65/45)
30 Pull Ups
750 Meter Row
25 Thrusters (65/45)
15 Pull Ups
500 Meter Row
15 Thrusters (65/45)
9 Pull Ups

Cool Down:
3 Rounds
10 Wall Wipes (per side)
20 Second Banded Pull Aparts (Shoulders)