New Champ


WOD 12/6/12

3x400m Sprints – Rest 3-4 minutes between efforts. Top 5 times will make the leader board.


AMRAP in 10 minutes:

7 Dumbbell Snatch/arm

7 Dumbbell Push Press/arm

15 Sit-Ups holding Kettlebell to chest


AMRAP in 5 minutes:

5 Dead Hang Pull-Ups

15 Double Unders


The Women’s Only Competition is this Saturday. If you would like to volunteer or help judge please send an email to [email protected]    We have a few spots left in the standard division and lots of spaces open in the scaled division. We want as many of you to sign up as possible! Standard division can expect 95#back squats, 14# wall ball, 45# KB Swings, and 20” box jumps. Scaled can expect 65# back squats, 10# wall ball, 25# KB Swings, and 16” box jumps. Even if you don’t think you can win we still want you to compete; you may just surprise yourself and it will make you a better athlete!


If you cannot attend the Pub Run on December 8 but would like to donate to Toys For Tots you can bring your gift to CFB anytime from now until December 8 and we will bring it to the pick-up location. If you plan on attending the Pub Run please bring your gift that evening as we will have a representative from Toys For Tots to pick them all up.


New CFB gear is here and for sale in the lounge area. The blue hoodies are almost gone so if you want to get one pick it up soon!

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Showing 7 comments
  • Sheree Pierce

    Let’s just say I’m glad the 10 min amrap was first.
    2:12, 2:04, 2:10

    4 rds w/ 20#db
    3 rds + pu w/ b/p bands and 15 du ATTEMPTS. Probably got 8-10 each rd.

  • Neal


    3Rds + all the snatches in round 4. 75# snatch, 50# push press, 30# sit-ups

    7Rds +2 pull-ups RX

    Vick from CFMC joined me for a 2-a-day, 10:30 at Mid-County then 11:30 at CFB! Thanks for pushing me

  • Vick

    Didn’t get my time for the runs, but I can assure you it wasn’t impressive.

    5 min amrap- 4 rounds + 2 pull ups
    10 min amrap- 3 rounds + 12 snatches
    Snatch- 65#
    Push press- 45#
    Sit ups- 25#

    Thanks for letting me drop in, Neal!

  • Vick

    I didn’t get my times for the runs, but they weren’t impressive!

    5 min amrap- 4 rounds + 2 pull-ups
    10 min amrap- 3 rounds + 12 snatches (65# snatch, 45# pp, 25# sit-ups)

    Thanks for the invite Neal. My calves are burning!

  • Taillon

    More sexy dudes on the WOD picture…I’ll take it, all day, everyday.

  • Scott

    Looks like you are leading the pack, Mike!
    1:10, 1:18, 1:23.
    Felt slow in the evening class with all those guys running 1:01, 1:03 and 1:05.
    10 min amrap – 3 and 1/2 rounds (45#, 40# and 35/30#). Should’ve done 25# on those situps. Too much wasted time trying to catch my breath on situps.
    5 min amrap – 5 and 1/2 rounds RX (except last couple of pullup rds with blue).
    Still gunning for those 81 double-unders, Zack! Only 49 after class tonight.

  • BeckyReddoch

    1:42 was my fastest run

    did the 5 min AMRAP first
    5 rounds @ b/p and 15 DUs

    10 min AMRAP
    5 rounds @ 20# for all 3 movements

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