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Friday 072117

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

CrossFit Brunswick – CrossFit Box News: Today is FREE FRIDAY! Bring a friend to any class for free. Social to follow after the 6:15 class! Today is the last day to order your CFB Handtowels. Independence Games is this weekend. Wish our athletes who are competing good luck! #freefriday #stressrelief #fitfam Warm-up 15min Partner Warm-up 400m Run w/ MB Then, 3 rounds 10 alt MB ‘Clean & Shoot’ (for height) 10 alt MB ‘Clean & Throw’ (for distance) Coach’s Choice Shoulder Mobility Warm-up Push...

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Thursday 072017

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

CrossFit Brunswick – CrossFit Box News: Free Friday is TOMORROW! Bring a friend to any class for free. Social to follow after the 6:15 class! Independence Games is this weekend. Wish our athletes who are competing good luck! We are still taking pre-orders for CFB Hand Towels! All towels will be 14×32″ with the CFB logo printed on them. They will be $15 each and all proceeds will be going towards the Big Ass Fan Fund! Warm-up 20min Warm-up 400m Run or 500m Row Then, 5 Reps Each w/empty barbell Tall Muscle Snatch High-Hang...

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Wednesday 071917

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

CrossFit Brunswick – CrossFit Box News: Free Friday is this week! Bring a friend to any class for free this Friday the 21st. Social to follow after the 6:15 class! Independence Games is this weekend. Wish our athletes who are competing good luck! We are still taking pre-orders for CFB Hand Towels! All towels will be 14×32″ with the CFB logo printed on them. They will be $15 each and all proceeds will be going towards the Big Ass Fan Fund! Warm-up 15min Warm-up 400m Run Then, 4 sets: 60′ Banded Glute Activation 10...

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Tuesday 071817

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

CrossFit Brunswick – CrossFit Box News: Free Friday is this week! Bring a friend to any class for free this Friday the 21st. Social to follow after the 6:15 class! Independence Games is this weekend. Wish our athletes who are competing good luck! We are still taking pre-orders for CFB Hand Towels! All towels will be 14×32″ with the CFB logo printed on them. They will be $15 each and all proceeds will be going towards the Big Ass Fan Fund! #doubleunders #whipmarks Warm-up 10min Group/Partner Warm-up ~3min MB Hot Potato ~3min...

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Monday 071717

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

CrossFit Brunswick – CrossFit Box News: Free Friday is this week! Bring a friend to any class for free this Friday the 21st. Social to follow after the 6:15 class! We are still taking pre-orders for CFB Hand Towels! All towels will be 14×32″ with the CFB logo printed on them. They will be $15 each and all proceeds will be going towards the Big Ass Fan Fund! Free Friday this week! Warm-up 20min To Warm-up 3 Rounds 1min/side Coach’s Choice Mobility 250m Row 15 WBS 5 Toes-to-Bar Warm-up Front Squat...

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Sunday 071617

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

CrossFit Brunswick – CrossFit Partner/Team WOD Sundays! Warm-up 15min for WOD Explanation and Athlete’s Choice Warm-up Metcon Metcon (Time) 10 Round Partner Relay For Time: 6 Clean & Jerks 135/95 30 WBS 20/14 6 Snatches 135/95 *partners will tag and swap after every full round

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Saturday 071517

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

CrossFit Brunswick – CrossFit HeroWOD Saturday! #herowodsaturday #herowods #honorthyheroes Warm-up 15min for WOD Explanation and Athlete’s Choice Warm-up Metcon Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.To learn more about Bowen click...

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Friday 071417

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

CrossFit Brunswick – CrossFit Box News: The Driven Chocolate Peanut-butter Post WOD is in! We are taking pre-orders for CFB Hand Towels! All towels will be 14×32″ with the CFB logo printed on them. They will be $15 each and all proceeds will be going towards the Big Ass Fan Fund! Free Friday will be next week on the 21st. Warm-up 15min to Warm-up ‘Pizza Game’~5min Then, Mobilize Banded Shoulder/Tricep Stretch 1min/side Groiner Stretch 1min/side Couch Stretch 1min/side Warm-up today’s complex in remaining...

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Thursday 071317

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

CrossFit Brunswick – CrossFit Drink. More. Water. Warm-up Alt Tabata, 5min Push-ups (slow down, explode up) Band Pull aparts (Explode out, slow in) Then, ~ 5min Coach’s Choice Shoulder Mobility Warm-up Bench Press & Bent Over Rows Strength 15min EMOM 1st min: Bench Press 2nd min: Barbell Bent Over Row 3rd min: Rest / Practice DU / Practice HSPU Bench Press (5 x 10 @ light weight) -Perform all sets at the same weight. -Focus on exploding the weight off your chest as fast as possible each rep. -Can work in groups! Bent Over Row...

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Wednesday 071217

Posted by on Jul 11, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: We are taking pre-orders for CFB Hand Towels! All towels will be 14×32″ with the CFB logo printed on them. They will be $15 each and all proceeds will be going towards the Big Ass Fan Fund! Free Friday will be next week on the 21st. CFB Athlete Jackie. Killin’ it. As always. #WCW Warm-up 15min to Warm-up 2 Rounds 60′ Walking Samson Stretch w/PVC 10 Wall Squat Therapy w/PVC 5 High-Hang Power Snatch 5 Low-Hang Power Snatch 5 Mid-Shin Power Snatch 5 Snatch Drops 5 Snatch...

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