CrossFit Birmingham – Sunday, December 4, 2016

Rest Day

CrossFit Birmingham – Saturday, December 3, 2016

8am-9am MuscleCamp
9am-12pm OPEN Gym

CrossFit Birmingham WOD – Friday, December 2, 2016

Check out the styles below:
1. CFB T-shirt Hoodie –  This is a very light hoodie. Simple pullover made with the thickness and comfort of our tri-blend t-shirts. Unisex. More color options available.
2. CFB Baseball style tri-blend unisex 3/4 raglan.
3. New CFB Hoodie – 5.3oz Jersey lined contrast with matching lined hood and drawcord, metal eyelets, 1×1 ribbing at cuffs and waistband, unisex fit. This will have the same logo above as our t-shirt hoodie. White logo on black, black logo on heather gray.

cfbtshirthoodiecfbbaseballteevintagenlhoodiedisplay

::WOD::
For time:
400 Meter run
40 Box jumps, 24″/20″
20 BTN seated strict presses, 50%BW/40%BW
30 Box jumps, 24″/20″
15 BTN seated strict presses
20 Box jumps, 24″/20″
10 BTN seated strict presses
10 Box jumps, 24″/20″
5 BTN seated strict presses
400 Meter run
Notes: This is a seated, behind-the-neck, strict press. Guys use 50% of bodyweight on a loaded barbell and gals use 40%. Scale as needed with the guidance of your Coach.

Compare to September 9, 2016.
9-9-16

CrossFit Birmingham WOD – Thursday, December 1, 2016

::Strength | Skill::
Power snatch + OH Squat
– Work up to a heavy load over 7 sets

::WOD::
12-9-6-3-6-9-12 Reps for time of:
Continue reading

CrossFit Birmingham WOD – Wednesday, November 30, 2016

::WOD::
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

CrossFit Birmingham WOD – Tuesday, November 29, 2016

::Core | Warm-up::
Three rounds for quality of:
10 Evil wheel roll-outs
1 Minute skipping rope

::Strength::
Continue reading

CrossFit Birmingham WOD – Monday, November 28, 2016

::Core | Warm-up::
Three rounds for quality of:
5 HLR
10 Supermans holding PVC

::Power | Skill | Prep::
20 Back squats at WOD weight

::WOD::
Three rounds for time of:
10 Clean and jerks, 135#/95#
50 Double unders

CrossFit Birmingham – Sunday, November 27, 2016

Rest Day

CrossFit Birmingham – Saturday, November 26, 2016

musclecampheader

8am-9am MuscleCamp w/Hayden
9am-11am OPEN Gym
Visitor drop-in fee: $20

CrossFit Birmingham – Friday, November 25, 2016

Today’s schedule: 8am -11am OPEN Gym
Drop-in fee for visitors: $20

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