170331

30
Mar

170331

Announcements

KETTLEBELLS FOR AUTISM FUNDRAISER IS SUNDAY APRIL 2nd 9 am!
EBTV AND EB MAYOR WILL BE SPOTLIGHTING CFBB AND THE EVENT! $10 per person to wod. Don’t worry if you don’t have a partner , plenty of people to partner up with! This is a great community Fundraiser! Bring family and friends !

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/row

• 10 Arm Circles CW

• 10 Arm Circles CCW

• 10 Arm Hugs

• 10 Alternating Arm Swings

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

Weightlifting

Front Squat (3 x 4 @ 60%)

Shoulder Press (3 x 4 ascending from 70%)

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
B-Fit – “Just Jack” (jazz hands optional)