In July of 2008, we started the buildout of CFB after many months of planning. We became a licensed CrossFit affiliate in 2007, running outdoor CrossFit bootcamps in Homewood and Liberty Park until Carrie came across this location in early 2008. You can see our old fabricated pull-up rig in the background. At the time, we had to copy plans from an affiliate in California as Rogue Fitness didn’t even make their own equipment back then (they were still a reseller).
Click on the photo to see CFB how you’ve never seen it before!
::WOD:: Two rounds for time of:
50 One arm alternating kettlebell Russian swings, 53#/35#
40 Weighted sit-ups, 45#/25# bumper
30 Walking lunges w/KB in rack position, 53#/35#
20 Hands on kettlebell push-ups
10 Alternating pistol squats holding KB in front, 53#/35#
200 Meter run
::Core | Bodyweight:: Three supersets for quality:
Handstand holds, 10 seconds
Hollow rocks, 10 reps
Notes: HS – try to kick away from wall and balance. Practice positioning with arms locked out.
Scale – practice with feet on box in pike position.
::Strength | Skill::
Hang power snatch, 6×2
– No pressouts
– Jump the feet out and receive the bar in a partial squat
– Stick the landing and pause 3 seconds
70 KB Russian swings, 53#/35#
60 Push-ups (chest to ground, everyone)
50 Box jumps, 24″/20″
30 Wall ball shots, 20#/14#
20 KB clean and presses, 53#/35# -10 each side
10 Strict HSPUs
Notes: These are all relatively basic movements, but they must be performed well. All movement needs to look aesthetically pleasing. That shows control, body awareness, and knowledge of movement. Reps can be scaled based on your ability to sustain proper movement patterns.