Monday 052118

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order! Pre-orders are due by Thursday!!

-Our next 6-Week Nutrition Challenge will be starting on THIS Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

-Memorial Day Murph will be Monday, May 28th at 10AM!


“We don’t fail from getting knocked down, we fail from not getting back up.” -unknown // A little Monday Motivation for ya. Just get back up and keep breathing. #mondaymotivation #postwodstarfish #theydead #hurtssogood

Warm-up

12min for Warm-up, Mobility, & Instruction

60′ High Knees

60′ Butt Kickers

10 Air Squats

60′ Walking Samson Stretch

60′ Walking Groiner Stretch

10 Jump Squats

60′ Banded Glute Activation

60′ Banded Glute Activation

Then, Mobility

Rig Squats,~2min

Review & Warm-up Back Squats

Strength

Back Squat (10 x 5)

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

-Use first 5 sets to work up to your working weight for today, ~70-75%1RM.

-Last 5 sets are all at the same weight.

-On your FINAL set, do as many reps as possible with good form (aim for 10+)

-Perform 8-10 alt DB Snatches between sets

Metcon

Metcon (Time)

For Time, 18min Cap:

3 Rounds of:

10 Front Squat 95/65 (+135/95)

10 Bar-Facing Burpees

Then, 2 Rounds of

10 Front Squat 135/95 (+155/105)

10 Bar-Facing Burpees

Then, 1 Round of:

10 Front Squat 155/105 (+185/125)

10 Bar-Facing Burpees

Extra Credit

Strength/Accessory: 5 x 8-10 GHRs

Skill/Conditioning: 1mile Walk/Jog, 400m Intervals.

Mobility: Bar Smash/Foam Roll quads

Sunday 052018

CrossFit Brunswick – CrossFit

Box News:

-Special thanks to everyone that came out to our BeachWOD yesterday! We had a blast!!

-Summer Tank Tops are available for pre-order! Pre-orders are due by Thursday!!

-Our next 6-Week Nutrition Challenge will be starting on NextSaturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

-Memorial Day Murph will be Monday, May 28th at 10AM!


Thanks to everyone who came out for making the Beach Wod a YUUGE success! It’s amazing to see this crossfit community grow stronger together. #CFB #CFSSI #CFGlynco #CFBoro #beachdaze #sunburns #flexgamestrong

Warm-up

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

Metcon

Metcon (Time)

Partner ‘Linda':

10-to-1

Deadlift @ 1.5 BW

Bench Press @ BW

Power Clean @.75BW
-Athletes will use their combined average BW for RX! (one barbell per team per movement)

-Athletes will follow each other relay style.

(ex. Partner A will do 10 Bench Press, then partner B will do 10 Bench Press)

Saturday 051918

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order!

-We will be closed for this Saturday’s HeroWOD. Instead we will be meeting at the Coast Guard Station at East Beach at 9AM for a BeachWOD!

-Our next 6-Week Nutrition Challenge will be starting on Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

-Memorial Day Murph will be Monday, May 28th at 10AM!


Don’t forget Crossfit Brunswick is CLOSED for the Beach Wod today! Come out and enjoy some fun and fitness in the sun! 9:00am Coast Guard Station on St. Simons. #justheretowatch #andcatchrays #andsnack #beachwodsaturday

Friday 051818

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order!

-TODAY is Free Friday! Bring a friend to any class today for a FREE PartnerWOD! CFB Social to follow the 6:15pm class!

-We will be closed for this Saturday’s HeroWOD. Instead we will be meeting at the Coast Guard Station at East Beach at 9AM for a BeachWOD!

-Our next 6-Week Nutrition Challenge will be starting on Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

-Memorial Day Murph will be Monday, May 28th at 10AM!


Happy FRIDAY! Enjoy the many faces of thrusters.. muhaha! Who else died a little doing 100 thrusters last week?! #freefridayishere #thatmeansthesocialishere #foodfamfitness #enjoythefaces #whysoserious

Warm-up

15min for Warm-up, Mobility & Instruction

Partner Rowling!

-Partners will atke turns trying to “Rowl” a perfect 100m

-Partner who is not rowling will hold a Plank

-Partners will both do burpees equal to the amount over meters rowed under/over 100.

Then, Mobility

Pigeon Stretch 1min/side

Couch Stretch 1min/side

Review & Warm-up Front Rack Lunges

Strength

Front Rack Lunge (5 x 8 )

-1 set of 8 alt Front Rack lunges every 3min for 15min.

-Build to a heavy set of 8.

-Perform 10 AMSU per set

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

50 Cal Row

50 MB Box Step-ups 20/14# to 24/20″

50 WBS 20/14

*MB must be held for the duration of the workout. 10 Burpee penalty by BOTH partners if the MB hits the ground (or is rested against the wall, box, etc etc)
-Partners will swap as desired.

-Score will be total rounds plus reps completed.

Extra Credit

Strength/Accessory: 5 x ME DB Bench Press

Skill/Conditioning: 800m Weighted Walk

Mobility: Foam Roll/Bar Smash Quads

Thursday 051718

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order!

-Free Friday & Social will be TOMORROW! Bring a friend to any class on TOMORROW for a FREE PartnerWOD! CFB Social to follow the 6:15pm class!

-We will be closed for this Saturday’s HeroWOD. Instead we will be meeting at the Coast Guard Station at East Beach at 9AM for a BeachWOD!

-Our next 6-Week Nutrition Challenge will be starting on Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

-Memorial Day Murph will be Monday, May 28th at 10AM!


Who’s ready for some partnering up tomorrow for Free Friday!? Grab a friend and come to any class for F R E E! Social to follow the 6:15 class. #Fridayeve #bringafriend #sufferingismorefunwithcompany

Warm-up

10min for Warm-up, Mobility, & Instruction

With an Empty Barbell, for quality movement

30 Deadlifts

20 Hang Power Cleans

10 Push Press

Then, Mobility

PVC Shoulders, ~3min

Then, Review Rope Climb & Muscle-up Progressions

Skill Work

Today we will spend ~20 minutes working on:

Rope Climbs & Progressions

Warm-up Barbell Complex during skill session.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Relay:

4 Deadlifts

3 Hang Power Cleans

2 Shoulder-to-OH

1 Rope Climb (+Legless)

Rx: 115/80 Rx+: 155/105
-Partners will TAG & SWAP after every full round.

Extra Credit

Strength/Accessory: 5 x ME Parallette L-Sit Hold

Skill/Conditioning: 10 x 50m Sprint (Run)

Mobility: Foam Roll/Bar Smash Lats