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Posts by Admin

06-14-14 Saturday

Strength Deadlift, week 2 WOD 12 min AMRAP Buy in with 1000m row then 6 DL (225/155) 12 Wall ball (20/14)

June 15, 2014 / W.O.D.
06/11/14 Wednesday WOD

Warm up Squat Push ups Bicycle crunches OHS Burpees Strength Bench Press, Week 2 3 x 3 WOD 7 Power Snatch (95/65) 7 Box Jumps (24/20) 7 RFT After Party … Continue reading

June 10, 2014 / W.O.D.
06/09/2014 Monday WOD

Warm up CF 200m Run Backwards CF Strength Week 2 Back Squat WOD 4RFT 200m Run 20 DB Push Press 20 DB Weighted Lunges 20 DU After Party 10 MB… Continue reading

June 8, 2014 / W.O.D.
06/07/14 Saturday WOD

First week of the Granite Games! WOD FRAN!

June 8, 2014 / W.O.D.
060514 Thursday WOD

It’s Thursday ALREADY?? Geez, time is flying by! Don’t miss out on another month or another week of bad eating habits. Join us for the BTCF Nutrition Clinic on Sunday… Continue reading

June 4, 2014 / W.O.D.
06-03-2014 Tuesday WOD

Margaret’s Birthday WOD…she’s young at heart, folks! Jillian and I were thinking of how to incorporate some things Margaret loves and hates into this WOD. And to her credit, I… Continue reading

June 2, 2014 / W.O.D.
05-29-14 Thursday WOD

Warm up Row 400m Work those Pull up variations! Week 1 posted on the wall Do some squats and then we’ll hit a group warm up! Strength Bench Press 5×5… Continue reading

May 28, 2014 / W.O.D.
05-28-14 Wednesday WOD

Warm Up 400m Run CF x 2 Skill Strict HSPU and Freestanding HandStands WOD Thruster Partner Death By with a kicker 20 min WOD 1 Thruster in min 1 2 Thrusters… Continue reading

May 27, 2014 / W.O.D.
052314 Friday WOD

Warm Up CF x 15 WOD Choose one: 5,000m Row 4 – 1k Row 5 x 500m Sprints To be accomplished during rest or before/after the 5k row: 3min of… Continue reading

May 22, 2014 / W.O.D.
05/22/14 Thursday WOD

Warm Up CF x 2 Strength Heavy Back Squat 5×5 then ME at 60% WOD “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds… Continue reading

May 21, 2014 / W.O.D.