Tuesday 082118

CrossFit Brunswick – CrossFit

-New Member Back-to-School promotion! For a limited time, we are taking 15% off new membership commitments. (Don’t forget our referral policy… help your friends save some $$$ and you could get a FREE month of CrossFit!!)

-Holiday Schedule: Labor Day (Monday Sept 3rd) 9am & 415pm Classes ONLY!!


If you MUST have the sweets, ice cream (dairy/dairy-free) has healthier fats than say a Swiss Roll or a Honey Bun. Or you could have a good yogurt (also a probiotic) and eliminate some sugars. #treatyoself #occasionally #lildebheehee #healthiertreat #cfb

Warm-up

20min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + Single-Unders

20sec Rest & Rotate

40sec Moderate Row + AMSU

20sec Rest & Rotate

40sec Hard Row + Double-Unders (or attempts)

20sec Rest & Rotate

Then, Mobility

Bar Smash/Foam Roll Quads, 1min/side

Banded Ankles, 1min/side

Wrist/Forearm Mobility, 1min/side

Review & Warm-up for today’s Farmer Carry.

Strength

In 10min:

3 x 200m Farmer’s Carry AHAP

Use Dumbbells, KBs, Bumper plates, etc to find the heaviest load you can carry for an unbroken 200m carry.

Metcon

Metcon (Time)

3 Rounds for Time, 18min Cap:

60 Double-Unders

40 AMSU

20 Cal Row

Extra Credit

Strength/Accessory: 5 x 10 GHRs (Add weight if able)

Skill/Conditioning: 2 x 800m Sprints 1:1 rest:work

Mobility: Lax Ball/ VooDoo Floss Forearms

Monday 082018

CrossFit Brunswick – CrossFit

-New Member Back-to-School promotion! For a limited time, we are taking 15% off new membership commitments. (Don’t forget our referral policy… help your friends save some $$$ and you could get a FREE month of CrossFit!!)
-Holiday Schedule: Labor Day (Monday Sept 3rd) 9am & 415pm Classes ONLY!!


MAX OUT MONDAY! Yep- it’s finally here: we will be maxing on multiple lifts this week and focusing on better form and hitting below parallel! Now let’s throw up some PRs, y’all! #fulldepthishard #eliminatesketchyreps #goodluck #LETSGO #crossfitbrunswick

Warm-up

10min for Warm-up, Mobility, & Instruction

500m Row

then, 2 Rounds

60′ Banded Glute Activation

10 Jump Squats

5 Strict Hanging Knee Raise

Mobilize AS NEEDED

As soon as you are ready get on the barbell and start warming up for today’s 1RM

Strength

Back Squat (30min to find a 1RM)

-30min is a long time so TAKE BREAKS and don’t rush!

-Recommended progression.

10 @ 35%

10 @ 50%

5 @ 60%

3 @ 70%

1 @ 80%

1 @ 90%

1 @ 95-97%

1RM Attempt

Metcon

Metcon (Time)

For Time, 10min Cap:

400m Run, Then

21-15-9

WBS 20/14

Toes-to-Bar

Extra Credit

Strength/Accessory: Death-By Strict HSPU

Skill/Conditioning: 10min EMOM, 5 Kipping HSPU

Mobility: Bar Smash/Foam Roll quads

Sunday 081918

CrossFit Brunswick – CrossFit


Work out with friends they say.. it’s more fun they say.. but really! Bringing out that competitive edge really takes our workouts to another level. #getstrongfriends #whoscompetitive #friendlycompetition #crossfitbrunswick

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

30min Partner Leapfrog:

50 Air Squats

40 KBS 53/35

30 Shoulder-to-OH 95/65

20 Burpees

10 Strict Pull-ups

Rx: Team of 3

Rx+: Team of 2

-Partners will TAG & SWAP after each full movement.

Saturday 081818

CrossFit Brunswick – CrossFit

Warm-up

15min for WOD Explanation & Athlete’s Choice

Metcon

Lee (Time)

Five rounds for time of:

Run 400 meters

1 Deadlift, 345#

3 Cleans, 185#

5 Push Jerks, 185#

3 Muscle-ups

1 Rope climb, 15 ft.
In honor of U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, died on April 26, 2012
To learn more about Lee click here

Friday 081718

CrossFit Brunswick – CrossFit

-Today is Free Friday!!! Bring a friend to any regularly scheduled class for a FREE Partner workout! CFB Social to follow the 6:15 class!

-New Member Back-to-School promotion! For a limited time, we are taking 15% off new membership commitments. (Don’t forget our referral policy… help your friends save some $$$ and you could get a FREE month of CrossFit!!)


Free Friday and Flash Back Friday! We love our members and our crazy mix of gym fam is unparalleled! #drinkthekoolaid #freecrossfit #freefriday #strongestfriends #literally #cfb

Warm-up

15min for Warm-up, Mobility, & Instruction

2 Rounds w/ Partner

40sec MB Hot Potato

20sec REST

40sec MB Clean & Shoot (for Height)

20sec REST

Then, Mobility

Banded Shoulder/Tricep Stretch, 1min/side

Bow & Arrow Stretch, 1min/side

Then, 5 reps each w/empty barbell

Hang Power Clean

Elbow Rotations

Good Mornings

Shoulder Press

Push Press

Push Jerk

Review & Warm-up Shoulder Press, Push Press, and Push Jerk

Strength

Overhead Complex (10 x 1)

Strict Press + Push Press + Push Jerk
-1 set of the complex every 90sec for 15min (10 rounds)

-Add weight every set.

-REMEMBER: You can NO LONGER move your feet in the strict/shoulder press, meaning no recovery steps and no heel raising.

-Beginners: Your goal today is to practice and learn the differences between the movements.

Metcon

“60/90″ (Time)

Three Rounds for Time, 10 minute Cap:

20 Bar-over Burpees

30 Wall Ball Shots(20/14#)
*Partner Variation: TAG & SWAP halfway through each set.

Extra Credit

Strength/Accessory: 5 x ME Barbell Bicep Curl (empty barbell)

Skill/Conditioning: 5 x 10 alt DB Snatches AHAP

Mobility: Bar Smash/Floss Triceps & Elbows