WOD 9/2/2015


Coach Lindsay has a problem!

Box News:

*New Coach!!! Please Welcome Jodi to CFB, We will be offering another Yoga class on Saturday's. Please stay tuned for her class and profile to appear on the website.

*Muscle Mechanics *Free* Byron will be going through shoulder mobility exercises. So all you folks with tight shoulders be there or be square. Saturday September 5, 2015 at 9:45am



Warm up:

Dynamic Range of Motion

Shoulder Mobility

Band Openers



5 sets of 5 Strict L-Pull Ups OR 5 Strict Pull-Ups


Consistent Strength Skill:

5×50’ Front Rack Axle Bar Carry (Work up to a moderately challenging Carry, and then use that weight for all 5 sets)


Secondary Strength:

6×2 Jerks – Power Jerk or Split Jerk (79-81%)


Accessory/Burn Out:

Reverse Hyper 3 sets of 10-15 Reps, super set 10 Burpees

Coach Tip:

*Reverse Hyper can be done facing the GHD, laying over the pad. If this is too difficult substitute with good mornings (bands only, NO barbells)



4 sets of max Box Jumps (30”/24″) in 30s (rest as needed between sets)



Tabata burpees

Rest 3 minutes

Tabata air squats