Max KB Swings in 5 min. (50/30)
KB
cannot be set down during the 5 min. Rest for the bell is at the chest ONLY!
If
the bell is set down or in a rest position other than the chest do 10 burpees!
TGU’s x 5 x 2 each side HEAVY!!
Sandbag Cleans x 3 each side x 5 rounds
Please Read
Notice Below:
11-22-13 Cancelled 5:30 pm Team WOD
11-23-13 Cancelled 8:00am Boot Camp
11-23-13 Cancelled 9:30am Olympic Weightlifting Class
We will be taking several of our athletes Friday & Saturday to Beast Mode Battle in Davie, Fl. to compete. We encourage all of our members to come out on Saturday 11-23-13 to support our CFTB athletes and cheer them on as they compete in a grueling 60 min. WOD containing 4 brutal work outs.
You can get more info. here: http://beastmodebattle.com/?page_id=1218
11-23-13 Cancelled 8:00am Boot Camp
11-23-13 Cancelled 9:30am Olympic Weightlifting Class
We will be taking several of our athletes Friday & Saturday to Beast Mode Battle in Davie, Fl. to compete. We encourage all of our members to come out on Saturday 11-23-13 to support our CFTB athletes and cheer them on as they compete in a grueling 60 min. WOD containing 4 brutal work outs.
You can get more info. here: http://beastmodebattle.com/?page_id=1218
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