Month: December 2017 (page 1 of 3)

CrossFit Birmingham WOD – Monday, January 1, 2018

9:00am WOD
10am – 12pm OPEN Gym

Do 1 Burpee today.

Partner WOD
– Only 1 person working at a time
– Break reps any which between partners

From 0 -10 minutes:
20 Front squats, 135#/95#
17 Burpee box jump overs
Then 10-20 minutes:
20 Hang cleans, 135#/95#
18 Toes to bar
Then finish with 365 Double unders

CrossFit Birmingham – Sunday, December 31, 2017

We will be OPEN tomorrow on New Year’s Day.
9:00am WOD
10am – 12pm OPEN Gym

Tuesday, January 2 – regular schedule

CrossFit Birmingham – Saturday, December 30, 3017

8:00am – 9:00am MuscleCAMP
9:00am – 12:00pm OPEN Gym

CrossFit Birmingham WOD – Friday, December 29, 2017

4 Rounds
12 Kettlebell swings, 70#/53#
12 Push-ups (hands on kettlebell)
12 Kettlebell step-ups (rack position), 70#/53#, 20″ Box
12 Kettlebell swing to goblet squat, 70#/53#

CrossFit Birmingham WOD – Thursday, December 28, 2017

::Core | Warm-up::
3 Supersets for quality
A1. 10 Shotguns – shoot to hollow
A2. 10 Evil wheel roll-outs

::WOD::
5 Rounds
10 Pull-ups
15 Wall ball shots, 20#/14#
40 Double unders

CrossFit Birmingham WOD – Wednesday, December 27, 2017

::WOD::
For time:
15-12-9-6-3 Reps
Thrusters, 95#/65#
Toes to bar
Then,
15-12-9-6-3 Reps
Hang power cleans
No push-up burpees

CrossFit Birmingham – Tuesday, December 26, 2017

CFB is closed today, but we’ll have our regular full class schedule tomorrow and Thursday!

December 25, Christmas Day 2017

Interested in getting started with our Couch To CrossFit program? Learn more by clicking here.

CrossFit Birmingham – Saturday, December 23, 2017

8:00am  > 12 Days of Christmas WOD -or- MuscleCAMP
No Open GYM
=======
– Closed Christmas
– Closed Tuesday, 26th
– 27th Wednesday regular
– 28th Thursday regular
– 29th Friday, No Evening classes

CrossFit Birmingham WOD – Friday, December 22, 2017

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