170911

WoD

Deadlift
5 x 3 @ 85%
1 x 15@ 65%

Then,
Angie
100 Pullup
100 Push Ups
100 Situps
100 Squats

NEW YORK – SEPTEMBER 11: (EDITORIAL USE ONLY – NO COMMERCIAL SALES) Firefighters raise a U.S. flag at the site of the World Trade Center after two hijacked commercial airliners were flown into the buildings September 11, 2001 in New York. (Photo by 2001 The Record (Bergen Co. NJ)/Getty Images)

Posted in WOD

170907

WoD

Back Squat
4 x 6 @ 75%

Then,
4 Rounds
12 OHS (75/55)
10 Bar Facing Burpee
30 Double Unders

Posted in WOD

170904

LABOR DAY 2017

CFBR will be closed today, 9/4.  Members check the Facebook Group in the morning, doors may get unlocked in the AM for a quick class.  Enjoy the day.

Posted in WOD

170901

Reminder: No 6:30PM class today, Friday 9/1.

WoD

40′ Handstand Walk
or
Handstand skill work for 5 mins.

Then,

4 Rounds
12 Wall Ball (20/14)
24 Pushups
12 Calorie Row

Posted in WOD

170831

WoD

Deadlift
6 x 4 @ 70%

Then,
5  x 500M Row
1 Min Rest

Or,
5 x 400M Run
1 Min Rest

Posted in WOD