CFFBO WILL BE CLOSED IN OBSERVANCE OF LABOR DAY, SEPTEMBER 1ST. HAVE A GREAT WEEKEND! SEE YOU TUESDAY… As many runs possible in 30 minutes: 1st Base- 10 Push ups 2nd Base- 10 Squats 3rd Base- 10 Burpees Home Base- 10 reps of a randomly selected movement, done by drawing movement description from a "hat". Home Base [...]
3 Rounds For Time 800 Meter Run 20 Box Jumps, 20 " Box 15 Push Press, 85 Lbs 10 Burpees Thank you to all that came out to support todays Tri group event and congratulations to the top finishers. Females Males 1st Margaret Steve 2nd Tracy Andrew 3rd Vi Nathan
Join us Saturday, September 13th at 8:00 am-10:00 am for a U.S. Marine Corp sponsored "Fight Gone Bad" The event will take place at the Fire Base and will be a FREE WOD. If you are new to CrossFit, this will be a great opportunity to get a taste, we scale all exercises to the individual. All experience [...]
3 rounds for time: 500 Meter row 15 Ball Slams 25lbs Ball 20 Tire Flips 50 Meter Waiter Walk 45 lbs 20 Ring Push ups
"Murph" For time: 1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it "Body Armor". From here on it will be referred to as "Murph" in honor [...]
