Thursday, August 28, 2014

27th August 2014 by Mike

Amazing job done by all who completed the 10 round clean/shuttle run/ burpee extravaganza!!!! That was one tough wod and you all hung in there and gave it your all!! A very impressive day at CFGB!


Teams of 2

12 minute a.m.r.a.p.

30 Double Unders

15 Snatches 75#/45#

One teammate working at a time, one teammate completes a full round before the other moves on to complete a round.

Wednesday, August 27, 2014

26th August 2014 by Mike


10 one minute rounds

3 Power Cleans

60 yard shuffle

5 yard, 10 yard, 15 yard

max rep burpees

rest 2 minutes

“Motivation is what gets you started. Habit is what keeps you going.”

Jim Ruyn

Tuesday, August 26, 2014

25th August 2014 by Mike


Buy In:


(Grease the grooves, Team Series WOD #1)

6 minutes

10 power snatches (empty bar)

20 double unders

followed by:

5 Hang Power Snatch 75#/55#

Sprint to Gate/Walk Back

rest 2 minutes

8 Rounds

No matter how busy you are, you must take time to make the other person feel important.

Mary Kay Ash

Monday, August 25, 2014

24th August 2014 by Mike



Work up to a heavy single deadlift

followed by:

OTM 10 minutes

Odds: 10 Deadlifts 135/95

Evens: 10 Box Jumps 24″/20″

You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.


Coach Tito’s Last Day for summer!

23rd August 2014 by Mike

A Coach Tito Special!

In House Throwdown!

Team Sunday

Teams of Three

Part 1

25 minutes for each team to find a 1 rep max for each oly lift:

Clean, Jerk and Snatch

(One movement per athlete)

Part 2

Team Relay for Time:

3 Rounds

20 Goblet Squats

20 Burpee Box Jump Overs

20 KB Swings

200 Meter med ball run

Part 3

12 minute a.m.r.a.p.

7 Burpees

7 Pull Ups

Thanks Coach Tito!!! Looks like a fun one!