Wednesday 9/3/2014

Main – RX Group

Weighted Pull-ups (CTB-5 x 3)

perform 1 set of 3 weighted CTB, rest 90 seconds

Metcon (Time)

For Time:

600 meter run
50 wall balls 20/14
40 box overs 24/20
30 burpees
20 deadlifts 275/185
10 Power Snatch 135/95

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Tuesday 9/2/2014

Main – RX Group

Clean (1 rep max clean)

Front Squat (1 rep max Front Squat)

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Monday Labor Day 2014

cfbrolexpicOur Group Coaching program is designed to meet the needs of our large and varied community, which includes members of our military special forces, full-time moms, doctors, lawyers, police officers, fire fighters, business executives, accomplished athletes, and retired grandparents. Regardless of how you earn an income or your current fitness level, you will benefit from the coaching at CFB. 

Here are just some of the benefits of our group coaching program . . .

Supportive Community
Group coaching is the perfect solution for the individual looking for a supportive community that shares their desire to be healthier and happier.

Fraction of the Cost of Personal Training
Group coaching allows our members to work with a professional coach for a fraction of the investment. All of our members are assigned to one of our professional coaches who are responsible for monitoring progress and holding their athletes accountable to achieving their fitness goals.

In our one-hour group sessions, participants will be lead by our expert coaches through multiple phases of fitness and recovery:

  • Mobility drills to improve and restore joint mobility and function;

  • Skill-based warm-up to prepare the body for the workout;

  • The Workout of the Day – which might be any combination of gymnastics, running, jumping, squatting, kettlebells, Olympic weightlifting, and more;

  • Post-workout recovery techniques to prepare you for the rest of your day and for your next workout.

Goal-Based Programming
Simply put, our programs are designed to improve our members’ health and performance in the way that is most meaningful for their needs and desires.

As everyone walking in our doors has a vast range of personal goals and ability levels, our group coaching program is designed with the flexibility to meet those needs. While not as specific as an individualized program designed just for you, our group coaching program still allows our members


Our goal at CFB is to make our athletes the absolute best they can be. While our Group Coaching program is designed to meet the needs of our large and varied community, when it comes to achieving specific goals, such as additional strength or skill work, nothing beats private coaching. Whether you’re looking to lose weight, increase strength, improve technique, prepare for an event, or just prefer a more personal setting, an individually designed program equates to faster results.

Private Coaching is an amazingly effective and efficient way to achieve your individual fitness goals. We will work with you to identify and clarify your fitness goals, assess your movement, and design a program specifically targeted at improving your deficiencies and optimizing your strengths, thereby enabling you to achieve your goals as quickly as possible.

Your private coaching experience will be tailored to your specific needs, and will include:
Mobility exercises, Skill-based warm-up to prepare for specific movement patterning, Strength and conditioning exercises chosen to specifically achieve your goal, Post-workout recovery techniques, Nutritional guidance and Health, wellness, and lifestyle support

Private coaching is recommended if you have been sedentary for a long period of time, are training for a specific sport or event, have significant health limitations, or just prefer the additional attention and accountability.

One-on-One or with One or Two Others?

To best suit the needs of our members, we offer private coaching with personalized program design in both one-on-one and small group settings.

We have very affordable private coaching rates, and offer discounts for current monthly members. If interested in learning more, message us or talk with us at the gym!

Main – RX Group

Push Press (Push Press + Split Jerk)

Every two minutes, for 20 minutes (10 sets):
Push Press + Split Jerk

Rest 2 minutes
Build over the course of the 10 sets.

Metcon (AMRAP – Reps)

30 minute AMRAP

Rope Ascents
HR Pushups

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Sunday 8/31/2014

Jesus called out to them, “Come, follow me, and I will show you how to fish for people!” (NLT) ( Mark 1:17 )

Jesus is asking Peter to stop building his own kingdom and to take up building Christ’s kingdom. Each of us are building a kingdom, even if we are unaware. Your kingdom may consist of accumulation, pride, and careers, among other things. What would it take for you to stop building your own kingdom? If Jesus asked you to drop your fishing net and follow Him, would you?


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Saturday Hero WOD

Main – Hero WOD

Metcon (Time)

With a partner, one person working at a time, splitting the reps anyway, perform these Hero WODs


4 rounds
400 meter run
24 Back Squats 185/125
24 Jerks 135/95

75 Power Snatches for time 75/55

22 Burpee Pullups
22 Back Squats 185/125
200 meter run with 45/35lb plate overhead

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Saturday 9:00 WOD

Main – RX Group

Metcon (Time)

Teams will be divided equally into 3 groups

Each member will perform, relay style, a sandbag burpee/squat/hill run sequence. This will be demoed and explained in class. But in a nut shell, each member will perform burpees over sandbags, squats with sandbags, and a hill run with a sandbag

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Friday 8/29/2014

Main – RX Group

Bench Press (8 sets)

Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75-78%
*Set 8 – 8 reps @ 75-78%

Rest exactly 2 minutes between sets.

Metcon (Time)


60 KB Swings 70/55
50 Paralette Pushups
40 KB Swings 70/55
30 Paralette Pushups
20 KB Swings 70/55
10 Paralette Pushups


60 KB Swings 55/35
50 HR Pushups
40 KB Swings 55/35
30 HR Pushups
20 KB Swings 55/35
10 HR Pushups

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Thursday 8/28/2014

Main – RX Group

Squat Clean (Touch N go 165/105)

rest 3 minutes after

Squat Clean (touch n go 185/115)

Squat Clean (touch n go 205/125)

Metcon (5 Rounds for time)

7 rounds
On the 3:00

Row 300m ALL OUT
12 TTR

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Wednesday 8/27/2014

Main – RX Group

For the strength component, perform 4 rounds of:

5 weighted pullups
rest 90 seconds
max rep ctb pullups
rest 90 seconds

Weighted Pull-ups (5 reps)

Chest-To-Bar Pull-ups

Metcon (No Measure)

Giant Set 4 rounds of:

50m Sled Pull – heavy as possible, but heels must stay down at all times
5 Strict Pause Ring Dips – hold the bottom position for 2-3 seconds***
5 Strict Ring Dips***
5 Kipping Ring Dips***
5 Strict Pause Ring Rows – hold the top position for 2-3 seconds
5 Strict Ring Rows
5 Kipping Ring Rows
50′ Back Rack Walking Lunge, 135/95
Go straight from one movement to the next

***RX Plus Ring Dips must be done from Muscle Up Rings***

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Tuesday 8/26/2014

Main – RX Group

Muscle Snatch (Every 2 minutes-1 muscle snatch)

build over the course of the 5 sets to a heavy single

Power Snatch (Every 2 minutes-1 power snatch)

build over the course of the 5 sets to a heavy single

Metcon (Time)

Run 200 meters
rest 50 seconds
run 200
rest 40 seconds
run 200
rest 30 seconds
run 200
rest 20 seconds
run 200
rest 10 seconds
run 200
rest 20 seconds
run 200
rest 30 seconds
run 200
rest 40 seconds
run 200
rest 50 seconds
run 200

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