Friday 041814

Warm-up
Snatch Complex
1. Snatch Grip deadliftx10
2. Hang snatch pullx10
3. Hang muscle snatch
4. Hang power snatchx10
Gymnastics
Ring push-ups (3×12 )
Alternating kettlebell rows (3×12 each arm)
One legged deadlift (3×8 each leg)
Weightlifting
Power Snatch (3×5 all from below the knee)
Metcon
Four rounds for time:
Run 400 meters
30 Russian swings, 2/1.5 pood
20140415-170147.jpg
Posted in WOD

TANGO CHARLIE FIT DAY SATURDAY APRIL 19!

Hey guys,

Another Reminder;
This Saturday from 8AM-12PM Tango-Charlie apparel will be at CFB doing shorts (men and women), and yoga pant-ish (women and maybe men if you like that kind of thing) fittings. These will be custom CFB clothing pre orders, and will be pretty awesome.
Hope you everyone can pop in and check it out!

-Danny

P.S. If you CANNOT be here, we will be ordering some sizes of the types of clothing to keep in stock, so don’t fret if you are out of town or have a conflict with making it here Saturday morning!

Posted in WOD

OPEN GYM CHANGES 4/17/14

Hey guys!
Just an update;
Tomorrow’s open gym morning hours will run from 9AM-11AM. It will reopen at 2PM and close promptly at 7PM! Have a great rest of Wednesday!

-Danny

Posted in WOD

Wednesday 041614

Warm-up
Three rounds:
20 Russian swings
10 Glute bridges
10 Lateral lunges (5 per side)
5 inchworms
Weightlifting
Back Squat (1×5 @ 70%, 2×5 @ 75%, 1×5 @ 80%)
Deadlift (4×2 at 85% + kneeling jumps)
DL 1×2 @ 85% + 2 Kneeling Jumps
DL 1×2 @ 85% + 1 Kneeling Jump + 2-3 inches
DL 1×2 @ 85% + 2 Kneeling Jumps (same as first set)
DL 1×2 @ 85% + 1 Kneeling Jump + 2-3 inches
Metcon
Emom 10 min
Even min: 30 sec max rep double-unders
Odd min: 7 chest to bar pull-ups
20140414-073724.jpg
Posted in WOD

Tuesday 041514

Warm-up
General roll out.  Grab a lacrosse ball and roller and pinpoint any nasty spots head to toe
Snatch Complex
1. Snatch Grip deadliftx10
2. Hang snatch pullx10
3. Hang muscle snatch
4. Hang power snatchx10
Gymnastics
Pull-ups (5×5)
Muscle-ups (5×3)
Handstand Hold (5×20 seconds)
L-Sit (5×10 seconds)
Metcon
3 min amrap
3- Front Squats @ #155/110
3- Rack to overhead @ #155/110

rest 3 min

4 min Amrap
4- Wall balls @ #20/14
4- Snatches @ #155/110

rest 2 min

5 min Amrap
5- Power Cleans @ #155/110
5- Box Jumps @ #30/24
20140414-185420.jpg
Posted in WOD

Monday 041414

Warm-up
Squat/hip warm up
1. One-arm knee push outsx10
2. Sky reachesx10
3. Double knee press outsx10
4. Squat bowsx10
Two rounds:
Kettlebell halos, 10 each direction
10 Inchworms + push-up
Gymnastics
Ring Dips (5×5)
Back extension (3×10)
Weightlifting
Front Squat (Establish 3RM Front Squat – looking for 85-95%)
Bench Press (2 res of 5 @ 70% 1RM + 5 Dbl K-bell C& J)
Metcon
AMRAP 5 minutes:
100 m row
10 KB Swings 1.5/1 pd

20140411-090143.jpg

Posted in WOD

Saturday 041214

Warm-up
Jog 400 meters
Shoulder Mobility with lacrosse ball and roller.
Gymnastics
Push up/plank
3 rounds – 1 Minutes work, every :15s change positions
0:00-0:14 Hold at top of push up
0:15-0:29 hold at bottom of push up
0:30-0:44 hold at top
0:45-1:00 hold at bottom
Metcon
For time:
Run 400 meters
40 Kettlebell snatches, 1.5/1 pood
1 Rope climb
Run 400 meters
30 Kettlebell snatches, 1.5/1 pood
2 Rope climbs
Run 400 meters
20 Kettlebell snatches, 1.5/1 pood
3 Rope climbs
Run 400 meters
10 Kettlebell snatches, 1.5/1 pood
4 Rope climbs
20140411-171627.jpg
Posted in WOD