Main – CrossFit
CFBB is Thankful for each and every one of you, Our Athletes. We wish you a wonderful Holiday with your family and friends. ~ Kupko’s , McGowan’s & McEvoy Families!
Now… give thanks for the ass kicking thou are about to receive. 3-2-1 GO
A fun Kiddos Game
Musical Med Balls
Establish 3 teams of 10+ athletes
Line up med balls , when music starts athletes do a movement chosen by the coach around the med balls. When the music stops you must do a perfect air squat over the med ball. ( do not sit on the ball )
The athletes who are out , must complete a movement while the remaining athletes do another movement chosen by the coach around the med balls.
Continue this until 2 athletes remain, then have a final.
Should there be a tie breaker:
The remaining 2 athletes must compete in an AMRAP air squat challenge for 20 seconds.
Metcon (AMRAP – Rounds and Reps)
Every 5 min for 30 min complete;
400m run then
5 KB russian swings 53/35
5 KB Clean & push press
5 KB snatch
5 KB OHS
*complete entire complex on right side, then on left side & repeat until RD ends. After each run pick up where you left off. Score is total RDS completed*
Extra performance – snatch pull 4*3 @ 90%