161024-161028

MONDAY

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamic stretching
then
Back Squat – Work up to a heavy single close to your 1RM
Then 3×3 @85% of your 1RM
Then:
Metcon:
21-15-9-6
Overhead Squat 95/65
Bar Facing Burpees

WEDNESDAY

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamic stretching.
then
Deadlift: Warm up progressively to 5RM then complete 4 more sets of max reps with two minutes of rest exactly.
then:
16 min Metcon:
4 minute AMRAP
4 Strict Pull-Ups/rows
5 Push-Ups
then . . .
4 minute AMRAP
12 wallballs 20/14
15 R-KBS (53/35) 
then repeat both

FRIDA

No evening classes due to Marcie and John both being out of town.  Will post if this changes.  Don't forget the 5k Flight of the Vampire this weekend. 

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamics.
then 20 min Metcon

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
at the 10 min mark
10 Min AMRAP
10 goblet squats 53,35
15 boxjump overs 24,20

161017-161021

MONDAY

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamic stretching
then

Deadlift – Work up to a heavy triple for 3x3reps (Should be close to 80-90% of your 1RM)
 
Metcon:  4 RFT
24 Cal row
12 Front squats 135/95 (May use rack if desired)
Post time and load

 

WEDNESDAY

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamic stretching.
then
Metcon:
32 mins (8 rnds) (Continuous one minute clock)
min 1: 12 pull-ups
min 2: 15 Box jumps (24/20)
min 3: 20 WBS
min 4: 10 ring dips
Advance stations regardless, Score is total reps and load

FRIDAY

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamics.
then

Squat Clean – Warm progressively to heavy singles, 10×1 (AHAP or @80-92.5% of 1RM Squat Clean if known)

Heavy Metcon for time:
30-20-10
Ab-mat sit-up
Push Press 115,85
Hang Clean 115,85

161010-161014

MONDAY

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamic stretching
then
3Rnds, back to back, of the following (for a total of 6minutes):
single Tabata interval of each: OH bar hold>Squat hold>still hang>Pushup plank (please don't drop the bars:-))

20 minutes: Push Press – 3 warmup sets working up to 2×4 AHAP work sets.

 Heavy Metcon:
4 Rounds For Time
12 Deadlift 225,155
12 Strict Pullups
Run 200m
Post Time and Load

WEDNESDAY

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamic stretching.
then
Tabata

Back Squat – Three progressive warmup sets then 3×5 AHAP

 Metcon:
AMRAP 9 Minutes
Climb the Ladder
2 Sumo Deadlift High Pull 95/65lbs
2 Calorie Row
4, 4, 6, 6...
Post total reps and load.

FRIDAY

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamics.
then backtoback:
12 min AMRAP(1)
200m DB/KB farmer's carry (you choose weight)
10 push-up with open Ts at top (Alt sides for total of 10)
Then
12 min AMRAP(2)
20 Wallball situps 20/12 (ball to your height on wall)
20 Burpees
Then
6 min AMRAP(1)
Then
6 min AMRAP (2)
Post Rounds+reps from last AMRAP only.

To scale, do CrissCross Pushups, or eliminate all but the Pushup, May elevate hand location to scale as well.

161003-161007

Monday

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamics.
then
3Rnds, back to back, of the following (for a total of 6minutes):
single Tabata interval of each: Pushup plank>Squat hold>Ring support>Handstand hold

Metcon: Tabata (8 intervals of 20/10 w/ 60sec transition) Do not alter ordering.
KB/DB snatches 55/35 (Switch arm every interval not every rep)
RKB swings
Goblet squat
Jump squat
Air squat

Post sum of five lowest.  Train HARD!  Max effort is important--don't hold back for the sake of numbers.

Wednesday

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamics.
then
Tabata DU

Strength: Deadlift Warmup progression then 3x5reps AHAP

Metcon: 10 minute AMRAP
10x OH DB Box steps (unilat, 5 reps each side) 20" max box, knee should be at 90degrees, no Rx wt. for DB--go as heavy as you can solidly control and stabilize.
10x WBS 20/12

Post rounds and loads.

Friday

Pre-class: General warmup (MOVE) 
In-class:
5-10 minutes group dynamics.
then
3Rnds DOT drills, 20 sec each Front/Back then Side/Side then "V" rest 60 sec then repeat for 3
then
60 sec max reps Pushups, rest 60 sec, then 30 sec max Pushups

Heavy Metcon: 5RFT
12x Front squat 135/105 (no rack)
12x Cal row

Post time and load
 

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

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.

Monday 160125

8:30 am class is on.  Please be safe and smart.  

160125-160130

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

FRIDAY 160122-Gym Closed due to Snowmageddon2016

FRIDAY 160122-Gym Closed due to Snowmageddon2016
Be safe and enjoy your bread and milk.  See everyone monday!

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

160104-160108

Monday 160104

5 RFT
80m Gobblet Carry 1.5/1.0
40m Rt, OH KB carry 1.5/1.0
40m Lt, OH KB carry 1.5/1.0
80m Farmer's carry pair of 1.5/1.0

May use KBs or DBs
10 tiles=20m
Down & Back=40m
2x Down & Backs=80m

Post time

Tuesday 160105

Skills with Marcie

Wednesday 160106

4 RFT
20 Deadlifts 75/55
1 Rope climb
15 Thruster 75/55
2 Rope climbs
10 Snatches 75/55
3 Rope climbs

Post time.  
MUST have complete and adequate leg protection to climb off the floor.  PLEASE bring YOUR OWN (Boots/long pants/tape/vet wrap/kevlar sleeves,solid shoes/etc.)! Thanks bunches, DJ

Thursday 160107

Establish your 1-rep-max deadlift

Then, with a barbell loaded to 50 percent of your max deadlift:
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set. 

Post your max deadlift load and times for each set of cleans to comments.

Friday 160108

Buddy WOD
last PM Class is 5:30

6 RFT, One buddy working at a time except for the row when the second buddy will hold a pushup plank.
500m Row/Plank
30 KBS 1.5/1.0
30 Box jumps 24/20

Post time.

Foundations Class 6:30-8:30pm
 

Saturday 160109

Open gym 8:30-11am
Foundations Class 9-11am

151228-160102

Monday 151228
Once through for time:
400m Gobblet Carry, 1.5/1.0 with 10 burpee penalty per rest.
20x OH Squat 95/65 with 10 burp penalty per rest.
90 sec Hollow body hold with 10 supine K2E penalty per rest.
100m OH Plate lunge walk 45/25 with 200m run penalty per rest.

Post time

Tuesday 151229
Skillz with Marcie/DJ/JC

Wednesday 151230
Death by Thruster 135 (comp)/95/65
three minute rest (self time), then
Death by Burpee

Post Highest completed set for each. 

HAVE A SAFE AND WONDERFUL NEW YEAR!!!!!!!!!!!!

Thursday and Friday 151231-160101 Closed

Saturday 160102
Open gym 8:30-10:30am and Foundations 9-11am

Foundations Class Schedule for JAN 2016

Well its time for us all to commit to the new year and so to kick it off right, CFB will have Three 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!!  
Saturday, January 2, 9-11am
Friday, January 8, 6:30-8:30pm
Saturday, January 9, 9-11am

151221-151226

Monday 151221

Tabata for sum of low scores.  

1 minute transition time.  

DB snatches 55/35

Push-up-straddles

Calorie row

Toes to bar/ring

supine Ring rows

 Tuesday 151222

Skilz night  

Wednesday 151223

For time:
150 squats
75 good mornings 45/35
120 squats
60 good mornings
90 squats
45 good mornings

Christmas schedule 

Be sure to get into the gym today!  We are closed Thursday (Eve) and Friday (Christmas Day).  Then join us for open gym at 7:30 Saturday and then the big 12 Days of Christmas WOD at 8:45am.  It's always a great time, and you be singing That song all day long!!!  

151214-151218

Monday 151214

Tabata squat
Tabata deadlift, 155/115 lb.
Tabata squat
Tabata deadlift, 155/115 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps.

Tuesday 151215

Skills night

Wednesday 151216

Complete as many rounds as possible in 10 minutes of:

10 Burpee pullups
20 Wallball sit-ups 20/12

Post rounds completed

Thursday 151217

Tonight: no 6:30pm class. Open gym until 7:30pm.  

5 rounds for time of:

Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars

Post time to comments.

Friday 151218

Buddy WOD, 24 minute AMRAP alternating rounds. 

100 feet Overhead plate lunges 45/25

10 box jumps 20" 

10 front squats 135/105

Post rounds.   

151210

Friday 151211

18 minute Buddy WOD, AMRAP working one at a time, swapping as needed.                                                                                                            

20 Front rack lunges 95/65( alternating legs)

40 situps

PostReps accomplished.