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Sunday 111917

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

CrossFit Brunswick – CrossFit Box News: Happy WODsgving Competition at CF Grit is TODAY! Next week’s Holiday Schedule: Mon/Tue/Wed, regular hours. Thursday, CLOSED. 3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am ONLY. Sat/Sun, regular hours. Warm-up 15min for WOD Explanation & Athlete’s Choice Warm-up Metcon Metcon (3 Rounds for reps) 32min AMREP For Total Reps! 8min 50 Push Press 115/80 50 Push Press 155/105 ME Push Press 185/135 rest 4 minutes 8min 50 Front Squats 115/80 50...

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Saturday 111817

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

CrossFit Brunswick – CrossFit Box News: Happy WODsgving Competition at CF Grit is TODAY! Next week’s Holiday Schedule: Mon/Tue/Wed, regular hours. Thursday, CLOSED. 3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am ONLY. Sat/Sun, regular hours. #herowodsaturday #honorthyheros #honorthefallen Warm-up 10min for WOD Explanation & Athlete’s Choice Warm-up Metcon Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post...

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Friday 111717

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

CrossFit Brunswick – CrossFit Box News: Free Friday and CFB Social TODAY! Bring a friend to any regularly scheduled class for FREE and do an awesome partner WOD together! Happy WODsgving Competition at CF Grit this Saturday, November 18th. 3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am It’s Free Friday, you know what that means? Call your friends and get in a great workout! Warm-up 10min for Warm-up, Mobility, and Instruction. “Snatch Game” 3-5min Then, Mobility: Bow &...

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Thursday 111617

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

CrossFit Brunswick – CrossFit Box News: Free Friday and CFB Social TOMORROW! Happy WODsgving Competition at CF Grit this Saturday, November 18th. 3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am Throwback to Free Friday in August. James, Bobby, and Malachi just chillin. #tbt #freefridaystomorrow Warm-up 15min for Warm-up, Mobility, & Instruction 6min Alt EMOM 40sec ‘slow’ Row + High Plank Hold 20sec Rest & Rotate 40sec ‘moderate’ Row + Bottom Squat Hold 20sec...

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Wednesday 111517

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

CrossFit Brunswick – CrossFit Box News: Free Friday and CFB Social THIS FRIDAY! Happy WODsgving Competition at CF Grit this Saturday, November 18th. 3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am Hitting the legs HARD today! Warm-up 15min for Warm-up, Mobility, & Instruction “Sally Squats” with a twist ;) Mobility: 4-position Banded legs, 2min/side Pigeon Stretch, 1min/side Warm-up Front Squats Strength Front Squat (10 x 3 ) -1 set of 3 reps every 2min for 20min. -Use first 5...

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Tuesday 111417

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

CrossFit Brunswick – CrossFit Box News: Free Friday and CFB Social THIS FRIDAY! Happy WODsgving Competition at CF Grit this Saturday, November 18th. 3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am Practice makes perfect, except for double unders…..that’s just luck. Warm-up 20min for Warm-up, Mobility, & Instruction 8min EMOM 2 rounds 40sec Jump Rope 20 sec Rest 40sec Rig Squats 20sec Rest 40sec Hang Power Snatch w/PVC 20sec Rest 40sec PVC Shoulders Then, 5reps each w/ an empty...

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Monday 111317

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

CrossFit Brunswick – CrossFit Box News: Free Friday and CFB Social THIS FRIDAY! Happy WODsgving Competition at CF Grit this Saturday, November 18th. 3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am Athletes Travis and Josh relaxing on the assault bikes before the WOD Warm-up 10min for Warm-up, Mobility, & Instruction. 400m Run or 500m Row Then, 5 reps each w/ an empty barbell Deadlift Hang Power Clean Elbow Rotations Back Squat Elbow Rotations Push Press Push Jerk Mobility: PVC Shoulders if...

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Sunday 111217

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

CrossFit Brunswick – CrossFit Warm-up 10min for WOD Explanation & Athlete’s Choice Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 30min Partner Relay: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 200m barbell carry Rx: 45/35 Rx+: 75/55 -Partners will swap every full round

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Saturday 111117

Posted by on Nov 10, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: Veteran’s Day Murph Today! First wave at 9:15am. Free Friday & CFB Social, Next Friday November 17th. Happy WODsgving Competition at CF Grit, November 18th. 3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am #herowodsaturday #honorthyheroes #honorthefallen #murph Warm-up 10min for WOD Explanation & Athlete’s Choice Warm-up Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20#...

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Friday 111017

Posted by on Nov 9, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: Veteran’s Day Murph, tomorrow! First wave at 9:15am. Gobble Games Competition at Hyperformance athletics, also tomorrow. Free Friday & CFB Social, November 17th. Happy WODsgving Competition at CF Grit, November 18th. 3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am Have you met Pat and Cassy yet? If not be sure to stop and say hello! #doubleunders #killinit #soontobeparents Warm-up 15min for Warm-up, Mobility, & Instruction 800m group...

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