Tuesday 24, December 2013

12 Days of CrossFit performed BattleBorn style

1 clean and jerk
2 muscle ups
3 deadlifts
4 box jumps 30/24in
5 snatch
6 wall balls 20/16lb
7 kettlebell swings 32/24kg
8 burpees
9 front squats
10 clapping push ups
11 rack lunges per leg
12 chest 2 bar pull ups

Bar weight 60/40kg

Performed as the song

1 clean and jerk

2 muscle ups
1 clean and jerk

3 deadlifts
2 muscle ups
1 c&j

and on down to

12 c2b pull ups
11
10
9
8
7
6
5
4
3
2
1 c&J

Holiday Hours

Christmas Day

Closed

12-26 to 12-30

Normal Hours

New Years Eve

6a.m.
7a.m.
Open gym from 10a.m. to Noon

New Years Day

Closed - BUT we will be working on the gym if anyone wants to help :-)

Friday 20, December 2013

Skill:

Double unders

Strength:

Back squats
1 pause (3 second hold) back squat + 2 back squats
Work up to a heavy triple then
5 sets at that weight
Rest between sets

Stabilizer:

50 hollow rocks
50 supermans
50 mountain climbers

Metcon:

12 minutes
Odd: 5 clean and jerks 80%
Even: 10 burpees

Thursday 19, December 2013

Skill:

3x ME pull ups - strict

Strength:

Snatch grip dealifts
5-5-5-5-5

Good mornings
5-5-5


Stabilizer:

100 ab mat sit ups

Metcon:

"Cindy"
or
"Mary"

LOG on YOUR card

Wednesday 18, December 2013

Skill:

3x ME ring dips

Strength:

Power clean
new 1 rep max in 10 mins

OHS
3 rep max in 10 mins

Stabilizer:

3x10 Turkish Get ups
Get heavier than you started with

Metcon:

EMOM 15 min limit

1 Ground 2 OH 60/40kg
3 pistol squats

*increase G2OH by one rep every round
*switch legs on pistol squats

Holiday Hours for the end of 2013

Christmas Eve

Open gym from 9a.m. to Noon

Christmas Day

Closed

12-26 to 12-30

Normal Hours

New Years Eve

6a.m.
7a.m.
Open gym from 10a.m. to Noon

New Years Day

Closed - BUT we will be working on the gym if anyone wants to help :-)

Saturday December 21st HOLIDAY POT LUCK!!!!

Hey guys just a reminder

This Saturday at 4:00 p.m. is our Holiday Pot Luck - NOT Paleo :-)

Bring your favorite dish and be ready to laugh and have a great time meeting your other BBCF family members during this holiday season!

Can't wait to see you all and eat all your yummy food!

Tuesday 17, December 2013

Skill:

3 x ME pull ups

Strength:

Front squats
3 rep max in 10 minutes

Snatch
1 snatch + 1 hang snatch
work to max for day then 3 sets at that weight

Stabilizer:

Max rep GHD sit ups

Metcon:

"Annie"
then immediately follow with a mile and a half run as quickly as possible!