160502-160507

MONDAY

For Time:
100 KBS (1.5/1)
EMOM 5 box jumps (24/20) until the 100 KBS are complete

Strength: 
4-4-4-4 of push press + push jerk (1 rep = pp+pj) 

Test: 
max height box jump

 

WEDNESDAY

DB Madness in 2's (Rx+55/35, Rc 45/25, scale 35/15)
2 Rounds for Time of
20 front squat
20 DB snatch (alternating arms)
20 DL
20 cleans
20 burpee over DBs
200m Farmers carry
20 push-ups (hands on DBs)
20 Rows (alternating arms in push up position)

 

FRIDAY

Skill: Superset holds
4 Rounds of
Handstand holds 30 sec, followed immediately with
Chin up hold at top 30 sec
rest 30 sec

WOD
Option A
For Time:
40 alternating weighted lunges in front rack (you pick weight)
2k row

Option B
For Time:
5k row

160425-160429


MONDAY

Skill:
3 rounds (no time)
20x pistols (alt leg/use bands or rig for balance if needed)
10x back extensions (GHD) OR supermen (3 sec pause at top)
5x MU (use low rings or bands to scale) OR Kipping pull-up

WOD:
"DT"
5 RFT
12x DL (155/105)
9x Hang Clean (155/105)
6x Push Jerk (155/105)
***Scale accordingly

 

TUESDAY

AT HOME:
10x 100m sprint (1 min rest between)

 

WEDNESDAY

Strength:
5 rounds of 1 time through barbell complex (squat clean-thruster-push press-push jerk)
     -Ascend in weight each round
     -Rest 2-3 mins between each set
     -Don't let go of the barbell
     -Thruster starts from bottom of squat clean

WOD:
3 min MAX reps A-KBS (1.5/1)
3 min REST
3 min MAX reps Get Ups (60/40)
3 min REST
3 min MAX reps Snatch (75/45)
 

THURSDAY

AT HOME:
10 RFT
5x HSPU
10x Burpees
20x Box jumps

 

FRIDAY

Strength:
Back Squat 2-2-2-2

WOD: (Murph is coming...)
400m Run
THEN
5 rnds of:
5x pull-ups
10x push-ups
15x squats
THEN
800m Run
THEN
5 rnds of:
5x pull-ups
10x push-ups
15x squats
THEN
400m Run

 

160418-160422

MONDAY

Strength:
12 minute EOMOM Push Jerk
3-3-3-3-3-3

WOD:
12 minute AMRAP
18X WBS (20/14)
3x Pull-up (strict)
3x Ring dip (strict)

  • 2 Scores: total rounds + reps AND the round you started breaking up WBS
  • Try to go unbroken as long as possible

THEN

3 minute rest followed by:
3 minutes MAX REPS Slamballs (heavy)

 

TUESDAY

AT HOME:
4x 300m run, 2 min rest between
THEN rest 4 minutes
2x 200m run, 2 min rest between

 

WEDNESDAY

Strength:
10 mins to Bench Press
4-4-4-4

WOD:
Short "Nancy"
4 RFT
300m Run
12x OHS (Rx+ 115/85,  Rx 95/65)

 

THURSDAY

AT HOME
4 min MAX push-ups
2 min REST
4 min MAX squats
2 min REST
4 min MAX sit-ups

 

FRIDAY (Bring a Buddy!)

Warm Up:
Team med ball Tic-tac-toe

Skills:
3 rounds NOT for time (12 min time cap)
30 sec handstand hold
30 sec double unders
30 sec L-sit

WOD
TABATA for total reps
Tire flip jump through (feet together jump into middle and out to other side)
Abmat sit-ups
Goblet squats (1.5/1)
DB push press (35/25)
Burpees

 

160411-160415

MONDAY

Strength:
10 min EMOM
3x front squat (moderat to heavy "ish")

WOD:
6RFT
12x pull-ups
12x push-ups
12x A-KBS (70/53, 53/44)
 

TUESDAY

At Home WOD:
4RFT
Run 400m
50x air squats
 

WEDNESDAY

Skills:
15x wall walkers (NOT for time, 12 min time cap)

WOD:
18 min AMRAP
50x Box jump overs (scale: step up and overs)
40x Sit-ups
30x Cal Row
20x Front rack lunge alt. legs (95/65)
10x DU (3:1 single unders)
 

THURSDAY

At Home WOD:
Tabata (8 rounds per movement, 20 sec work / 10 sec rest)
Plank hold
Jingle jangles
V ups
Mtn Climbers
Wall-sits
 

FRIDAY

Strength:
5x5 C&J
     -Heavy enough you have to work for it
     -light enough you can string 5 together without letting go of the bar
     -3 min rest between sets

WOD:
15-12-9
Toes-to-bar
DL (185/135)
 

SATRUDAY

Spring cleaning at the gym!  Come help and hang out with the coaches as they tidy up our box!  The fun starts at 9AM :-)

160404-160408

Please note our temporarily condensed class schedule.  Talk to your coaches this week with questions.

 

MONDAY

Skill:
Muscle Ups (Scale w/ low rings)
7 min EMOM 2-5 per min

WOD:
5 RFT
500m Row
2 min Rest

 

TUESDAY (WOD AT HOME)

7 min AMRAP
BURPEES!

 

WEDNESDAY

Strength:
Back Squat 4-4-4-4

WOD:
30x WBS
20x Superman (2 sec pause at top)
10x Med Ball Cleans
5x Rope Climb (Rx+ legless rope climb)
10x Med Ball Cleans
20x Superman (2 sec pause at top)
30x WBS

 

THURSDAY (WOD AT HOME)

800m Run
100x Sit-Up
150x Push-Up
200x Air Squats
800m Run

 

FRIDAY

Skill:
3 Rounds NO TIME (15 min cap)
60 sec DU's
50 ft HS Walk (scaled: pike walk--hands and feet on ground, shift weight into hands as much as possible, come up on your toes)
5x Squat Snatch (light weight, technique focused)

Buddy WOD: Complete the following workouts as a team.  1 person works at a time, break it up however you like.  Work #1 must be complete before moving to workout #2, #2 must be complete before going to #3.

#1- 7RFT
7x Push Jerk (115/85, 95/65)
7x Burpees
7x C2B Pull-ups

#2- 6RFT
12x OHS (95/75)
10x Ring Dips
8x Box Jumps

#3- 800m RUN (run together)

160328-160401

MONDAY

Skill:
C2B pull-up 3x5

Strength:
Deadlift 5x5

WOD:
"Jackie"
1000m Row
50x Thrusters (45/35)
30x pull-ups

 

TUESDAY

Skills with Marcie

 

WEDNESDAY

WOD:
In each 4 minutes complete as much as possible of couplet.  If you finish before the 4 minutes is up, rest until the next set begins.  Post time for each set OR number of reps if not completed in time frame

0-4 Minutes: 12-9-6 reps of
Deadlift (135/95)
Box Jump (24/20)

4-8 Minutes: 12-9-6 reps of
HSPU
Cal Row

8-12 Minutes: 12-9-6 reps of
DB Snatch (55/35, 45/25, 35/20)
Goblet Squats (55/35, 45/25, 35/20)
 

THURSDAY

WOD:
5 RFT of
5x Front rack lunge (155/115, 135/95, 115/75)
5x Push jerk
5x Clean
5x Front Squat

 

FRIDAY

Skill:
10 min EMOM
HSPU 3-5 reps (Rx+ add deficit, scale use box)

WOD;
400m Farmers Carry (55/35, 45/25, 35/20)
400m run
400m Row
40 KBS (2/1.5)
400m Row
400m Run
400 Farmers Carry

160321-160325

MONDAY

Strength:
8-minute EOMOM (every other minute on the minute)
5x Front Squat

WOD:
1x rope climb
100m run
2x rope climb
200m run
3x rope climb
300m run
4x rope climb
400m run
4x rope climb
300m run
3x rope climb
200m run
2x rope climb
100m run
1x rope climb

 

TUESDAY

Skills with Marcie

 

WEDNESDAY

Skill:
3 minute total handstand hold
Can be in multiple sets to total 3 mins
Use spotter as needed
Scale with box

Strength:
10 min EMOM- 3 position Clean & Jerk
Power position, above the knee, from the ground
medium to heavy weight (technique focused)

WOD:
20x back squat (225/185, 185/135, 135/95)
40x T2B
60x KBS (2/1.5)

 

THURSDAY

Strength:
Death by Thrusters (115/95, 95/65, 75/45)

Rest 5 mins

WOD 2:
8 min AMRAP of
6x box jumps (24/20)
9x burbees
12x sit ups

 

FRIDAY

CrossFit Open workout 16.5 (watch live announcement on games.crossfit.com Thursday night at 7:45pm)

WOD For Time:
21-18-15-12-9-6-3 reps of
Thrusters 95/65
Over-the-bar burpees

160314-160318

DSC_1292_2.JPG

MONDAY

Skill:
Alternating hollow/arch tabata 4:00

Strength:
Front Squat 6-4-2-1-1 (go up 5 lbs from last week's weight each set if can)

WOD for time:
2 Rounds of:
500m row
15 Wall Ball Shots 20/14
20 alternating lunge steps with wall ball
--Rest 2:00--
3 Rounds of:
15 burpees
15 KBS 1.5/1.0
10 goblet squats with KB

 

TUESDAY

Skills with Marcie

 

WEDNESDAY

Skills: pull-ups continued
Scale-- hold top of pull up :10, :20, :30, resting between sets
Rx-- Strict pull-up with tempo down 5 seconds.  3-3-3-3-3
Rx+ -- 5 count up, 10 count down 2-2-2-2

WOD
EMOM x 10 min
Odd 8-10 push press/push jerk
Even- 6-8 bend over row
(pick challenging weights)

Conditioning:
run 400m x4, rest between sets or run 200m x4 with sandbag 40/20#

 

THURSDAY

TBA or CrossFit Open 16.3

 

FRIDAY

Skill:
1-arm DB strict press up, tempo 3 seconds down
1st set light 10/10
2nd set medium 5/5
3rd set heavy 3/3

WOD- Chipper
100 DU's/200 singles
60 DB snatches 55/45, 45/35, 35/25
50 air squats
40 deadlifts 155/115, 135/95, 95/65
30 cleans same weight
20 T2B, scale knee to elbows
10 HSPU, scale on box

Saturday

open gym with JC 8:30-10am

160307-160311

MONDAY

Skill: KB squat holds (hold KB at bottom of squat for
:15/then rest
:30/then rest
:45/then rest

Strength: Front Squat
8-6-4-2-1 reps, increasing weight each set

WOD:
1 RFT standard, 2 RFT for Rx+
KB Rx weight 1.5/1.0 pood
100m run
1-arm KB clean and jerk 5R/5L
200m run
1-arm Russian KBS 5R/5L
300m run
1-arm KB snatch 5R/5L
400m run
double arm Russian KBS 5 reps

 

TUESDAY

Skills with Marcie

 

WEDNESDAY

Skill: pull-ups
Scaled- jumping pull-ups 3 sets x 7 reps
Rx- strict pull-ups 3x5
Rx+- weighted strict L-sit pull-ups 4x3

WOD 11.2
15 minute AMRAP
9 deadlifts 155/100
12 hand release push-ups
15 box jumps 24/20

 

THURSDAY

Power work:
Height jumps on boxes.  Example 20" for a few jumps, 24" for a few jumps, 24" +45# plate, 30", 30" + 45# plate, and so forth

WOD:
EOMOM
Even x3 snatches 135/95
Odd x3 muscle ups or x5 toes to bar

 

FRIDAY

Skills:
1-arm OHS with DB (goal is slow and steady down, same up)
male/female weight:          reps per arm
10/5                                     5/5
15/10                                    4/4
20/15                                   3/3
25/20                                  2/2
30/25                                  1/1

Buddy WOD:
3 Rounds for Time
40 medball sit-up tosses with partner 20/14
100m sandbag carry each person 100/80
20 tire flips heavy
1 rope climb each

160229-160305

MONDAY

For Time:
Run 800m
100 air squats
Run 400m
75 sit-ups
Run 200m
50 push-ups
Run 100m
25 pull-ups

 

TUESDAY

Warm up to heavy set of back squat, then scale back to 2x12reps of back squats
Top of rings hold 15x4
Row 2k or 2x800m run

 

WEDNESDAY

Skill:
Weighted pull up 5x3 reps
If no pull ups, then do negatives 5x3 reps

WOD:
15 minute AMRAP of
4 burpee T2B
8 alternating DB snatch (heavy)
12 box step ups 24/20

 

THURSDAY

Skill:
HSPU practice, max effort/rest x 3 sets
If no HSPU, HS holds on box or wall :30x3

WOD:
For time
100 situps with
EMOM 1 round of 5 pull ups, 5 push ups, 5 air squats

 

FRIDAY

Skill:
Alternating sit ups, supermans for a tabata round

WOD:
5 min AMRAP of
1 unbroken deadlift, clean, FSQ (175/135, 135/95, 95/65)
5 KBS (Russian, heavy)

Rest 5 min

5 minute AMRAP of
15 WB (20/14)
25 DU's (50 singles)

160222-160226

 

Monday 160222

Grace

30x Clean and Jerk. 135/95

post time.  

Tuesday 160223

with Marcie.  

Wednesday 160224

21-15-9 reps for time of:

225/175-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell

Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.

Post time to comments.

Friday 160226

individual WOD for Time.  

Working during the ODD minutes and resting on evens, complete: 

6RFT

10 Alternate Arm DB Snatches 55/35

10 HR Push-ups  

10 DB Goblet Squats 55/35

10 C2B pull-ups.  

post Total time to board.  

 

160215-160219

IMG_3198.JPG

Monday 160215

For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups

Post time.

Tuesday 160216

Exceptional Skills training with Marcie--Everyone should be here!!

Wednesday 160217

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans 

Rest 5 minutes between rounds. 
BRING YOUR ROPE!!!!!

Post number of reps completed each round to comments.

Dan Bailey, 152, 146, 139 - [video]

Thursday 160218

Deadlift 10-10-10-10-10 reps

Post loads to comments.

Due to a medical appt. schedule conflict, Thursday, 2-18-16, will be open gym 3:30-6:30pm, with WOD on-your-own. The WOD is warmup and increase to a solid 10RM AHAP for 5 work sets. Or you can use the time to make up a missed WOD. Be safe, train hard, and thank you!!!!

Friday 160219

24 min, Alternating minutes with Buddy
20m Lunge walk then AMRAP OHSq 45/35 for remainder of the minute.

Post total OHSq

Remember to please avoid dropping empty bars. Better yet, upload a lighter bar with training/bumper plates. Have fun. 

Saturday 160220

open gym 8:30-10:30am with JC

160208-160212

Monday 160208

3 rounds for time of:

250-meter row
21 Supermen (slow and careful)
21 AbMat sit-ups
400-meter run

Post time to comments.

 

Tuesday 160209

Marcie sets the stages for fitness!!  All are welcome.   

 

Wednesday 160210 

Rope climbs Wednesday.  MUST have shin protection.  

Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run (alt=250m row)

If you've got a 20-lb. vest or body armor, wear it.

Post rounds completed to comments.

Thursday 160211

4 rounds for time of:
115-lb. overhead squats, 20 reps
30-inch box jumps, 20 reps

Post time to comments.

Friday 160212

Valentines Buddy WOD
Buddy A works ODD minutes, Buddy B works EVEN minutes for a total of 15 each.
Alternate every minute between work and rest accomplishing AMRAP of:
8x Jingle Jangle
8x Russian KBS 2.0/1.5
8x HR Pushups
8x Airsquats
Start where buddy left off.
Score total reps
Timer #4

 

160201-160205

Monday 160201

5 rounds for reps of:
1 minute of deadlifts 185/135
1 minute of push-ups
1 minute of strict knees-to-elbows

Post reps completed to comments.

Tuesday 160202

Skills with Marcie

Wednesday 160303

21 Min Ladder, high as possible:
1-2-3-4-5...
Cal row
Burpee over the rower

Post completed work

Thursday 160204

Overhead squat 10-5-3-1-1-1-3-5-1 0 reps

Post loads to comments.

160125-160130

11058351_1538104769850670_7631456384511972586_o.jpg

MONDAY 160125

5 rounds of:
1 minute of dumbbell snatches 55/35
1 minute of Jingle Jangles

Do not rest between rounds. Post total reps completed for each exercise and weight to comments.

TUESDAY 160126

Skills with Marcie and open gym.  Make-up Monday WOD if missed.

WEDNESDAY 160127

Tabata push-ups
Row 3000m
Bottom-to-bottom Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.

Post total number of push-ups, time to complete the row and total number of squats completed to comments.

THURSDAY 160128

21-15-9 reps for time of:
Deadlifts 275/215
Strict ring dips

Post time to comments.

FRIDAY 160129

Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Add your points and post them to comments. 

SATURDAY 160130

Open gym 8:30-10:30am.

Coach JC offered to cover, Thanks!

Sunday160131

John David turns 20!!!!!! WooHoo

FEBRUARY FOUNDATIONS CLASSES

CFB WILL HAVE TWO FOUNDATIONS CLASSES FOR ANYONE WHO IS INTERESTED IN DIALING INTO SOME OF THE BEST FITNESS YOU'VE EVER ACHIEVED. THESE CLASSES ARE FREE AND WITH OUT OBLIGATION. YOU WILL LEARN ABOUT OUR GYM, THE PROGRAMMING, AND THE WAY WE ADJUST FITNESS TO EVERY MEMBER'S ABILITY LEVEL.  YOU WILL ALSO LEARN A FEW SKILLS AND GET SOME EXERCISE TO SAMPLE OUT METHODOLOGY.  SO SHOW UP ON TIME AND IN COMFY CLOTHES.  NO RSVP IS REQUIRED, BUT IT IS APPRECIATED!  YOU MAY TEXT YOUR INTENTION TO 828-553-7860 24 HOURS A DAY.  HOPE TO SEE EVERYONE THERE!!
 
TUESDAY, FEB. 9, 5:30-7:30PM
SATURDAY, FEB. 27, 9-11AM

FEBRUARY FOUNDATIONS CLASSES--Plan now!!

FEBRUARY FOUNDATIONS CLASSES

CFB WILL HAVE TWO FOUNDATIONS CLASSES FOR ANYONE WHO IS INTERESTED IN DIALING INTO SOME OF THE BEST FITNESS YOU'VE EVER ACHIEVED. THESE CLASSES ARE FREE AND WITH OUT OBLIGATION. YOU WILL LEARN ABOUT OUR GYM, THE PROGRAMMING, AND THE WAY WE ADJUST FITNESS TO EVERY MEMBER'S ABILITY LEVEL.  YOU WILL ALSO LEARN A FEW SKILLS AND GET SOME EXERCISE TO SAMPLE OUT METHODOLOGY.  SO SHOW UP ON TIME AND IN COMFY CLOTHES.  NO RSVP IS REQUIRED, BUT IT IS APPRECIATED!  YOU MAY TEXT YOUR INTENTION TO 828-553-7860 24 HOURS A DAY.  HOPE TO SEE EVERYONE THERE!!
 
TUESDAY, FEB. 9, 5:30-7:30PM
SATURDAY, FEB. 27, 9-11AM

160118-160123

Monday 160118
Martin Luther King, Jr Day

"We must learn to live together as brothers or perish together as fools.

Love is the only force capable of transforming an enemy into friend.

Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that."

Modified Gym Hours for the Monday holiday:
AM hours normal
PM Gym closed (use Tuesday evening Open Gym hours to make up if desired!)

WOD
Spend the first 20minutes progressing to your 5RM Deadlift. 
Then together:
400m Walking lunges.

Post 5RM and time for lunges to board.

Tuesday 160119

Skills with Marcie and open gym.  Make-up Monday WOD if missed.

Wednesday 160120

10-9-8-7-6-5-4-3-2-1
OH Squats 95/65
Strict Toes-2-bar

Post time and load

Thursday 160121

For time:
21 cal row
15 Power snatch 115/85
9 Bar facing burpees
15 Thrusters 115/85
21 cal row

Post time.

Friday 160122

No 6:30pm class on Fridays

Snowmageddon 2016 BUDDY WOD
Buddy A 20 sec work while Buddy B rests, switch, repeat for 8 complete cycles.
Move through each of 6 stations, no additional rest. 32 minute WOD
Score is Total reps.
KBS-Russian, 1.5/1.0
HR Pushups
SDHP 1.5/1.0
Air Squats
Strict Pullups
Situps

Post total reps for buddy team.
If snowed out of Gym, do on your own using these Body Weight Subs:
Jump squat
HR Pushups
Goodmornings
Air squats
Mountain climbers (not a similar sub)
Situps

Watch for the Snow schedule on the Announcement bar and Blog and FaceBook Page.  

Saturday 160123

GYM CLOSED

 

February Foundations Classes

CFB will have two Foundations classes for anyone who is interested in dialing into some of the best fitness you've ever achieved. These classes are free and with out obligation. You will learn about our gym, the programming, and the way we adjust fitness to every member's ability level.  You will also learn a few skills and get some exercise to sample out methodology.  So show up on time and in comfy clothes.  No rsvp is required, but it is appreciated!  You may text your intention to 828-553-7860 24 hours a day.  Hope to see everyone there!!
 
Tuesday, Feb. 9, 5:30-7:30pm
Saturday, Feb. 27, 9-11am
 

160111-160115

Monday 160111

On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders

Post reps completed for each exercise, and total reps completed to comments.

Tuesday 160112

Skills with Marcie

Wednesday 160113

5 rounds for time of:
Row 500 meters
25 AbMat sit-ups
25 Goodmornings

Post time to comments.

Thursday 160114

Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

Post rounds completed to comments.

Friday 160115

No 6:30pm class on Fridays

BUDDY WOD
Ascend as high as possible in 20 minutes.
1-2-3-4-5-6-7...
Buddy medball situp 20/12 (back and forth = 1 rep)
Buddy face-off pushup with double high five (Pushup/rt Hi five/lt Hi five)
Simultaneous DB snatch 55/35
then
End EACH round with a Farmer's carry (Down A/Back B) 8 tiles each way, 1.5/1.0 or 55/35

Post highest completed round plus extra reps.  

Saturday 160116

Open Gym 8:30-10:30am