Sunday 012118

CrossFit Brunswick – CrossFit

Box News: Our CFB Family is growing!! Congrats to Daniel & Danielle on the arrival of baby William and Congrats to Cory & Vanessa on the arrival of baby Millie and baby Hudson!!

The next Nutrition Lecture (Nutrient Timing) will be Saturday Feb 3rd at 10am.

The CrossFit Open starts February 22nd with our first Friday Night Lights starting on the 23rd!!

Warm-up

15min for WOD explanation & Athlete’s Choice Warm-up

Metcon

PartnerWOD Sunday

Metcon (Time)

For Time, 40min Cap:

300 Double-Unders

250 KBS 53/35

200 WBS 20/14

150 Cal Row

100 Rower-Over Burpees

50 HSPU

25 Muscle Ups

*Partners will swap EMOM

Saturday 012018

CrossFit Brunswick – CrossFit

Box News: Second Nutrition Lecture TODAY at 10am.

Our CFB Family is growing!! Congrats to Daniel & Danielle on the arrival of baby William and Congrats to Cory & Vanessa on the arrival of baby Millie and baby Hudson!!


#herowodsaturday #honorthyheroes #honorthefallen #RIP

Warm-up

15min for WOD Explanation & Athlete’s Choice Warm-up

Metcon

Tiff (AMRAP – Rounds)

On a 25-minute clock,

Run 1.5 miles

Then perform as many rounds as possible of:

11 chest-to-bar pull-ups

7 hang squat cleans, 155 lb.

7 push presses, 155 lb.
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.
To learn more about Tiff click here

Friday 011918

CrossFit Brunswick – CrossFit

Box News: Today is Free Friday & CFB Social! Bring a friend in to any class for a FREE PartnerWOD! CFB Social to follow the 615pm Class. Anyone doing the Nutrition Challenge that plans to attend, bring some compliant REAL FOOD snacks to share!

Second Nutritional Lecture will be TOMORROW at 10am.

Congrats to Daniel & Danielle on the arrival of baby William and to Vanessa and Cory on the arrival of Millie & Hudson!!


It’s Free Friday! Bring a friend for a great workout and then stay for the social! #openretest #partnerwork #crossfitbrunswick #fitfam

Warm-up

12min for Warm-up, Mobility, & Instruction

~5min Coach’s Choice Warm-up Game

~5min Coach’s Choice Dynamic Mobility

Warm-up Push Press

Strength

20min Alt EMOM

Even Min: Push Press

Odd Min: Box Jumps or T2B

-Beginners will use this to learn and practice the skills needed for today’s PartnerWOD

Push Press (10 x 5)

-1set of 5 reps every 2min for 20min (10 rounds)

-Start at ~55-60%1RM and increase by ~5% every 2 sets.

-Final 2 sets should be at 75-80~1RM.

-Alternate practicing T2B and Box Jumps between sets.

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
***PARTNER WOD VARIATION***

Leapfrog through the movements for 18min.

Only score the WOD as RX if you do it solo, for future retesting.

Extra Credit

Strength/Accessory: Weighted Tabata Planks

Skill/Conditioning: 10min EMOM 10 WBS (Heavy)

Mobility: Lax Ball to Shins

Thursday 011818

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social TOMORROW! Bring a friend in to any class for a FREE PartnerWOD! CFB Social to follow the 615pm Class. Anyone doing the Nutrition Challenge that plans to attend, bring some compliant REAL FOOD snacks to share!

Second Nutritional Lecture will be this Saturday the 20th at 10am.

CONGRATS to Daniel & Danielle on the arrival of baby William!!


Everyone meet our athlete of the month Jim! You have probably seen him at the 4:15pm classes! He came to us through the 21 day challenge, and is making wonderful progress! Way to go Jim! #21daychallenge #crossfitbrnswick #hardworkpaysoff

Warm-up

15min for Warm-up, Mobility, & Instruction

800m Partner Run w/ MB

Then, Mobility:

Couch Stretch 1min/side

Internal/External Shoulders w/band or plate, 1min/side

T-Spine Extentions, ~2min

Skill Work

Today we are going to spend ~15min working Burpees Efficiency & Variations, along with standards we are likely to see in the Open. May also spend this time practicing HSPU progressions and/or warming-up Thrusters.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Relay:

1 HSPU

1 Bar-Facing Burpee

1 Thruster 95/65

*Increase reps on HSPU/BFB/Thrusters by 1 each round.

RX+: Perform the AMRAP Solo
Athletes will TAG and swap after each full round.

Extra Credit

Strength/Accessory: 50 Strict Pull-ups

Skill/Conditioning: Assault Bike Tabata Sprints

Mobility: Banded Internal/External Shoulder rotations

Wednesday 011718

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social this Friday the 19th, so get your friends ready!

Second Nutritional Lecture will be this Saturday the 20th at 10am.

Congrats to Daniel & Danielle on the arrival of baby William!


Remember Friday is Free Friday! Bring a friend and get in a great workout! The Social will follow the 6:15pm class! See you then! #freefriday #fitfam #crossfitbrunswick,Remember Friday is Free Friday! Bring a friend and get in a great workout! The Social w

Warm-up

20min for Warm-up, Mobility, & Instruction

40sec Slow Row + KBS

20sec Rest & Rotate

40sec Moderate Row + AMSU

20sec Rest & Rotate

40sec Fast Row + Hollow Body Hold

20sec Rest & Rotate

Then, Mobility:

Dragon Stretch, 1min/side

Pigeon Stretch, 1min/side

Scorpion Stretch, 1min/side

Forward Fold, 2min

Then 5 Reps w/a Barbell

Straight Legged Deadlift

Hang Power Clean

Back Squat

Good Mornings

Deadlift

Warm-up Deadlift

Strength

Deadlift (10 x 10)

-1 set of 10 reps every 2min for 20min (10 sets)

-Build across all 10 sets to a heavy set of 10

-Warm-up/practice T2B between sets

Metcon

Metcon (Time)

For Time, 10min Cap:

30 cal Row

20 Toes-to-Bar

10 Deadlift 255/175 (+315/225)

20 Toes-to-Bar

30 cal Row

Extra Credit

Strength/Accessory: 50 Weighted GHD Hip Ext.

Skill/Conditioning: 800m Weighted Walk

Mobility: Banded Spinal Mobilization, 3min/side