Open 15.5

27 - 21 - 15 - 9

Row (cals)
thrusters

RX - 43/29
Masters - 20/15
Scale - 29/20

heres Jeff again showing a level 1 gymnastic class how to do a front lever on rings

Fun day thursday

- Max vertical jump

- Skin the cat

- Hollow hold/ front lever

Easter open hours

Thursday 2nd - WOD
Friday 3rd - Gym closed
Saturday 4th - Easter throwdown (all members welcome)
Sunday 5th - Closed
Monday 6th - Closed
Tuesday 7th - Normal classes

Met-con - 21 - 15 - 9

Plate OH lunges e/l
HSPU

Strength - Bench

work to a heavy 1rm

Easter Throwdown

CFB Easter Throwdown 

When - Sat 4th April 

Time - 9 till 2pm 

Level - all members welcome 

To celebrate the end of the Open and to have a little easter social CFB are putting on a little competition for all levels to take part in. 

Have some food and drinks after the event so please bring some snacks along with you 

£5 entry to cover prizes 

Unless you Squat like this you need to spend time working with a ball facing the wall, build up strength in your air squat and you'll move faster and lift more weight

Met-con - For time

10 Snatch
25 TTB
50 Push ups
100 Air Squats
50 Push ups
25 TTB
10 Snatch

Skill - 10 min EMOM

odd - 10 strict pull ups
even - 20 box jumps

A massive well done for all those that took part in the Open and submitted your scores, those who wanna compete please contact me so I can help you achieve your goals.

Met-con - For time

25 strict pull ups
50 push ups
75 sit ups
100 squats

Oly - Power clean
20 RM

Strength - Front Squat
find a heavy single

Once the Open is over we will be changing the programming for athletes adding some additional strength and gymnastic drills

Met-con - 21-15-9
SDHP
burpees over bar

Oly - Clusters

work to a heavy double

Strength - Back squat

Find a 1rm