Monday Jan 27, 2020
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm


Competition Class


Skills and Drills


A. 5 x 1 of 3s snatch pull + hang snatch + snatch balance + OHS hold 5s

B. 1 Power Snatch + 1 Snatch (not tng)
build over 5 sets
back off 20-30#
5 x 1 Snatch
(building to 85%)
back off to 75%
2 x 1 Snatch
C. 5min EMOM - 2 snatch pulls @ best from today


4 x 5 Ring Swings
(squeeze something between feet,
keep upper body 'quiet' in the arch)

4 x 5 Low Ring Transition
(rings around hip height, start in hollow, 'drive' hips to
rings and then transition over -- NO false grip)

4 x 3 Kipping Ring Dips


4 Giant Sets Ring Muscle Ups
*rest as little as needed in giant set,
rest as needed after giant set"


7 x 1 Strict Muscle Ups (use low rings and band 'backpack'
as needed or a spotter)

5 x 3 Dips (on matador, AHAP)



40min AMRAP

50 Box Jumps 24/20
50 Pull-ups
50 DB Front Squats 50s/35s
50 Sit-ups
50 KBS 53/35
50 Walking Lunges
50 Alt DB Hang Clean & Jerk 50s/35s
50 Air Squats
50 Push Ups
50 Wall Balls 20/14
50 Double Unders


 CFCB: How long have you been doing CrossFit and when did you join us at CFCB?
Susan: I didn’t even know what Crossfit was when I joined about 2 1/2 years ago.  I had a friend that gave me the push I needed to give it a try and I am so glad I listened.  It was one of the hardest things for me to do, but it has also been the most rewarding.

CFCB: Why is CrossFit important to you and what keeps bringing you to the gym?
 Susan: CrossFit has been such a positive lifestyle change for me. I love seeing the progress and the changes it has made to my life. When people notices the changes, it feels pretty great!  I am healthier and in the best shape of my life.  I’m doing things in my 50s that I never thought possible. Here i am climbing a rope, doing pull ups, handstands, and double unders. It’s unbelievable! 

The gym has such a great supportive atmosphere, not to mention the amazing coaches.  When I strive to do something and then I do it - it’s the greatest feeling and makes my strive for more.

CFCB: What sort of workout gets you really excited??
 Susan: I get excited for Chippers and EMOMs. I love any workout that doesn’t involve overhead squats.  

CFCB: What sort of things do you love doing outside of the gym?
Susan: I love hiking, backcountry camping and being out in nature. My first grand baby arrives in February 2020 and I hope to pass along my love of the outdoors and bring it to Crossfit kids one day so we can work out together.