Jill

Sweat

“Franklin”
For time:
21 Thrusters
21 Jumping Chest-to-bar Pull-ups
15 Thrusters
15 Jumping Chest-to-bar Pull-ups
9 Thrusters
9 Jumping Chest-to-bar Pull-ups
Run 1 mile

 

Sport

“Fran”
For time:
21 Thrusters 95/65lb
21 Pull-ups
15 Thrusters 95/65lb
15 Pull-ups
9 Thrusters 95/65lb
9 Pull-ups

Then, optional:
Run 1 mile


 

CFEB Holiday Schedule Today through Monday May 29
Friday, May 26
  • 6:30am CrossFit Class
  • 7:30-9:30am Open Gym
  • Noon CrossFit Class
  • 4pm Open Gym
  • 5pm CrossFit Class
  • 6pm-7pm Open Gym (unofficial)

 

Saturday, May 27
  • 8am CrossFit Class
  • 9am CrossFit Class
  • 10am-Noon Open Gym

 

Sunday, May 28
  • 10am-Noon Open Gym

 

Monday, May 29
  • 9am Only: Memorial Day “Murph”!

Did you like this post? Review us on: YELP |

Chris C.

 

Sweat

“Mnemonic” v1
5 rounds for time of:
12 Double-KB Deadlifts
9 Box step-ups
6 KB Goblet Squats

 

Sport

“Mnemonic” v2
5 rounds for time of:
12 Double-KB Deadlifts 2×70/53lb
9 Box jumps 24/20″
6 Pistols (3/leg)

 


 

CFEB Holiday Schedule Friday May 26 through Monday May 29
Friday, May 26
  • 6:30am CrossFit Class
  • 7:30-9:30am Open Gym
  • Noon CrossFit Class
  • 4pm Open Gym
  • 5pm CrossFit Class
  • 6pm-7pm Open Gym (unofficial)

 

Saturday, May 27
  • 8am CrossFit Class
  • 9am CrossFit Class
  • 10am-Noon Open Gym

 

Sunday, May 28
  • 10am-Noon Open Gym

 

Monday, May 29
  • 9am Only: Memorial Day “Murph”!

Did you like this post? Review us on: YELP |

Randy

Sweat

6 sets of:
6 Bench Press (6th sets is 6+)
10 Ring Rows

Then,

“Hellenic”
3 rounds for time of:
Run 400m
21 Sit-ups
12 DB Hang Clean & Presses

 

Sport

Bench Press 3-2-1-6-6-6+

 

Then,

“Hellenic”
3 rounds for time of:
Run 400m
21 Sit-ups
12 DB Hang Clean & Presses

Did you like this post? Review us on: YELP |

 

Sweat

4 sets of:
5 Box Squats (same weight across, 4th set is 5+)
Bike 15/12 calories
Then,
“Step It Out”
4 rounds for reps of:
1 minute Wall-ball shots
1 minute KB SDHP
1 minute Walking lunge steps
1 minute Rest

 

Sport

Back Squat 5-3-1-AMReps

Then,
“Step It Out”
4 rounds for reps of:
1 minute Wall-ball shots 20/14lb
1 minute KB SDHP 2/1.5p
1 minute Walking lunge steps
1 minute Rest

 

Did you like this post? Review us on: YELP |

 

Sweat

“Burn Notice” v1
5 rounds for time of:
Run 200m
9 Burpees
12 Alternating-arm DB Snatches

 

Sport

“Burn Notice” v2
5 rounds for time of:
Run 200m
9 Burpees
12 Alternating-arm DB Snatches 55/35lb

 


 

1 week until Memorial Day “Murph”

9am-10:30am on Monday, May 29

Bring a friend!
WAIVER

We will have one class on Memorial Day in which we all do the hero WOD “Murph”.

We offer scaling options so that everyone gets to do the version of “Murph” that provides the best training effect.

 

Did you like this post? Review us on: YELP |