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Friday 092217

Posted by on Sep 21, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: Today is Free Friday! Bring a friend to any class today for FREE! CFB Social to follow the 6:15pm class! # freefriday #partnerwods Warm-up 12min for Warm-up, Mobility, & Instruction 5min of “MB Hot Potato” with a partner or small group Mobility: Dragon Stretch, 1min/side Warm-up Front Squats Strength Ten 2min sets, alternating movements: A) 5 Front Squats B) 90 seconds of Rowing Practice 1. 90sec Slow Row 2. 90sec to focus on the “Catch” 3. 90sec to focus on the...

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Thursday 092117

Posted by on Sep 20, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: Free Friday & CFB Social will be THIS Friday! #freefriday is tomorrow! Warm-up 15min for Warm-up, Mobility, & Instruction 2 Rounds 60′ Bear Crawl 60′ Crab Walk 5 Wall Walks 5 Shoulder Press w/empty barbell 5 Strict Pull-ups or Ring Rows Mobility: Banded Shoulders, 2min/arm Bar Smash Triceps/Lats, 2min/side Warm-up Shoulder Press Strength 1 set every 90 seconds for 15min: 3 Shoulder Press 3 Weighted/Strict Pull-ups Shoulder Press (10 x 3 @ 60-65%) -Do a Max Effort set on...

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Wednesday 092017

Posted by on Sep 19, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: We are back to normal hours! Free Friday & CFB Social will be THIS Friday! Warm-up 15min for Warm-up, Mobility, & Instruction 5min EMOM 5 WBS + 5 Hanging Knee Raise Then, 5 reps each with PVC or empty Barbell Snatch Deadlift Hang Snatch Pull Hang Snatch High Pull Hang Muscle Snatch Hang Power Snatch Hang Squat Snatch Mobility Shoulders, Lats, & T-Spine Warm-up Snatch Deadlift Strength Snatch Grip Deadlift (5 x 1 ) -1 rep EMOM -Work up to a HEAVY but perfect single Snatch Pull (5 x 1...

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Tuesday 091917

Posted by on Sep 18, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: THE WATER IS BACK ON!!!! We are back to normal hours! Free Friday & CFB Social will be THIS Friday! #movewell #beingcoordinatedisagoodthing Warm-up 10min for Warm-up, Mobility, & Instruction 6min EMOM 2 Rounds 40sec DU/SU Practice 20sec Rest 40sec Air Squats 20sec Rest 40sec Light KBS 20sec Rest Mobility: Ankles/Calves, 2-3min Strength Turkish Get Up (3 x 10alt arms) -10min Cap -Feel free to use any implements you want; KBs, DB’s, Barbells, Plates, etc. Metcon Metcon (Time) For...

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Monday 091817

Posted by on Sep 17, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: We are back to normal hours! WE STILL DO NOT HAVE RUNNING WATER!! Plan accordingly. Free Friday & CFB Social will be THIS Friday! #irmapocalypse We’ve done enough cleaning! Warm-up 20min for Warm-up, Mobility, & Instruction 400m Run/500mRow Then 5reps each with an empty barbell: Then, 5reps each with a barbell Tall Muscle Clean High-Hang Muscle Clean Low-Hang Muscle Clean Elbow Rotations Tall Power Clean High-Hang Power Clean Low-Hang Power Clean Elbow Rotations Mobility: Banded...

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Sunday 091717

Posted by on Sep 16, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit We will be hosting the Garage Games World Wide WOD event today at noon! Volunteers and/or judges would be helpful, but please look to taking care of your homes first! We plan to be back to our normal schedule starting tomorrow at 6am!

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Saturday 091617

Posted by on Sep 15, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Notice to all athletes: while we DO have power, as of Friday afternoon we are still without water. PLEASE TAKE THIS INTO CONSIDERATION WHEN COMING TO THE BOX!! We are also still in clean-up mode. We will have a HeroWOD written and will go over it for class, but we will also be trying to get things cleaned up, so please bare with us. We are also going to move the CFB social to NEXT Friday! Class schedule for today and this weekend: Saturday-HeroWOD at 9, Open gym/clean-up until we’re done. Sunday- We...

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Friday 091517

Posted by on Sep 14, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Notice to all athletes: while we DO have power, as of 6pm Thursday we are still without water. PLEASE TAKE THIS INTO CONSIDERATION WHEN COMING TO THE BOX!! We are also in clean-up mode for the next couple of days. We will have a workout written and will go over it for class, but we will also be trying to get things cleaned up, so please bare with us. We are also going to move the CFB social to NEXT Friday! Class schedule for today and this weekend: Friday-9am, 415, 515, 615. Open gym (clean-up)...

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Thursday 091417

Posted by on Sep 13, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit In case you have not heard, Glynn County is lifting its re-entry restriction as of 8am Thursday morning. We will be in the gym at 12noon to start assessing and repairs that need to be made, pulling out mats, cleaning up,etc etc. We WILL HAVE Open Gym from noon until 4, possibly a class at 4:15pm and 5:15pm depending on how it looks. For Friday we will tentatively run our regular schedule, with the exception of the 6am class (due to the county-wide curfew. Saturday. We cannot make a call in regards to doing...

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Wednesday 091317

Posted by on Sep 12, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit As ofTuesday at 8pm, Glynn County is still restricting re-entry into Glynn county. Until our coaches can return safely we cannot resume our regular schedule. As soon as we can, you guys will know! In the meantime, if you did not evacuate stay safe and help those in need. You can get plenty of functional fitness in by picking up and moving debris. For those who did evacuate, we will continue posting travelWODS if you cannot drop-in to another box! Travel WODs posted below! Warm-up Spend 10min doing some...

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