August 2013

The Original Just Got Better

WOD 8/30/13 Back squat 5 reps every 90 seconds for 8 sets @ 60% of max – FOCUS ON SPEED   5 rounds: AMRAP in 3 minutes 5 DB Hang Clean and Jerk 5 DB

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From The Ground

WOD 8/29/13 Dead Hang Pull-Ups 5-5-5-5-5 Tall Box Jumps 5-5-5-5-5 Alternate sets   4 Rounds: 400m Run 15 Deadlifts (185/115) 10 Bar Facing Burpees

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Work:Rest

WOD 8/28/13 Power Clean – 15 minutes to find a 1 rep max   3 Rounds: 1 minute max meters on the rower 1 minute rest 1 minute max step ups to box (24/20) with

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BOB – August

WOD 8/27/13     Battle of the Boxes for August is a Partner WOD! . Partners have to be same sex and competing at the same level (both Men’s RX or Women’s Scaled, etc.) Only

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Gulf Coast

All of the CFB and CFMC athletes who competed at The Gulf Coast Guantlet this weekend WOD 8/26/13 Press 3-3-3-3-3 Without setting down the bar complete 3 Push Press after each set   AMRAP in

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Free Classes September 2-6!

That’s right, we are offering a FREE WEEK OF CROSSFIT! We want to show everyone our new location and we’re going to kick things off with a sweet offer. In order to keep our members

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The Program

WOD 8/23/13 Max Double Unders in 60 seconds, Then rest 60 seconds, repeat for 3 rounds   3 Sets of 7 Hang Squat Cleans (Roughly 50%-60% of your clean max) This is more for technique

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Turkish Delight

WOD 8/22/13 Turkish Get-Ups – Complete 10 reps on each arm   3x200m Sprints – Rest 3 minutes between efforts   AMRAP in 10 minutes: 5 Overhead Squats (95/65) 5 Burpee Box Jumps (24/20) 10

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Curve Ball

WOD 8/21/13 Press/Pull – Complete 5 heavy sets of 5 on Strict Press. After each set complete 5 dead hang pull-ups   Max Effort in 2 minutes: Med Ball Sit-Ups (20/14) Med Ball will touch

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Dead Hang

WOD 8/20/13 Deadlift 5 Sets of 5 starting at 70% and increasing the load each set   AMRAP in 15 minutes: 5 Hang Clean & Jerk (135/95) 5 Goblet Lunges per leg (55/35) 15 Russian

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