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CFG IV Pricing. Beach Wod Recap. WODS for the week. Double Under Video.

July 6, 2014

CrossFit Golf is $20 per person. This is up from the criminally low $15 two years ago. Be advised, this price includes your golf cart, course access and food but NOT your alcohol. Those of you that want to drink, the bar is a’ la carte. Please plan on paying in advance by Sunday the 13th. Cash please.

The beach workout was probably the very best it’s been in terms of smooth flow. There was minimal downtime in between and prior to each event and as such we were able to get 6 mini-competitions done in about an hour and 45 minutes. Thank you all for your attention and co-operation.

Special thanks to Ryan Perkins for hauling most of our gear, that is a stressful situation, as well as to Rick Cheek for the cool-ass photos. The gym is always looking for really good pictures and you are encouraged to bring your cameras and shoot away whenever you like.

Special props to newcomers (Jen N. and Gigi) and first timers (Shapiro and Pam). I certainly don’t resent anyone who comes to CFCB, minds their own business, does the WOD and leaves it at that, BUT I do enjoy seeing you all have fun at these more social events, and I hope that if you haven’t attended in the past you will give it a try in the future. We hope to return to the beach sometime in August.
Lastly, If you liked the Beach Workouts you will love CF Golf. The physical demands are similar, but the venue is much nicer.

Here are your wods for the week.

Monday- Skill Double Unders. Chris Spealler 2 Min Video HERE. Dan Bailey 3 minute video HERE. Work- 21-15-9 Thrusters @ 95/65. Rest period equal to work. Strength- 4x 4-6 Front Squat for load.

Tuesday- Olympic Lifting- Hang Review. Full Snatch. Snatch Balance. Work- 10 to 1 Overhead Squat @ 95/65, 10 Double Unders after each set.

Wednesday- Athlete’s choice – Work- 10 minute Max Effort Monostructural OR Mile Run with a KB. Strength- Strict Chinup 5-10 reps. Go C2B if possible. Mobility-Legs, Low back Shoulders.

Thursday- Olympic Lifting- Clean and Jerk, full movement for technique. Work- For time 250m row, 15 burpees, 25 KB Swings, 15 Burpees 250 m row.

Friday- Skill Review Double Unders. Work- EMOM x a possible 15 minutes 7 thrusters 75/50, 7 pullups, 7 burpees. Only fully completed rounds count (based on the Bergeron Beep Test). Strength- Shoulder press.

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14 comments

  1. Thrusters 2:54rx

    FS 185×6, 205×6, 210×6, 215×4


  2. 4:31 with two 25 lbs dumb bells because we ran out of bars. It was a little tougher on the shoulders.


  3. 4:18rx
    FS 85×6, 95×6, 105×4, 105×4


  4. 21 time 45 seconds
    15 time 42 seconds drop at 9
    9. Time 69 seconds
    Total time was 3:36 due to not listening to Brock and screwing up the wait time.
    Front squats: 185×6, 205×6, 210×6, 215×6


  5. Easing back into things after a week of vacation…

    10:35 rx – painfully slow, but the 1st time I’ve been able to do 65lb thrusters in about a year! Thanks to Brock or showing me a different way to hold the bar so I didn’t get the sharp pain in my shoulder!

    FS: 95×6, 115×2 before the bar slipped out of my fingers


  6. WOD 3:05 rx
    Front squats 135 x 6, 175 x 5, 185 x 4, 185 x 4.


  7. 3:39 Rx

    Front Squat
    100×6
    115×6
    125×4
    130×4


  8. Wod 3:23 (front squats)…..FS 185×2, 155x4x4


  9. 9:03 30/45
    FS: 6 @50, 4 @ 55, 5 @ 50, 6 @50


  10. Thrusters 3:12 rx
    Front squats 135×6, 145×5, 155×4, 155×4


  11. Andrea
    Thrusters 3:09 Rx
    FS 6@130, 6@135, 6@140, 4@145


    • Nice job Andrea!!!


  12. 2:42 WOD rx
    Front squats: 145×6, 155×6, 165×6, 175×4.


  13. Thrusters @55lb- 6:02 had trouble calculating when to start again…brain doesn’t work well during trauma

    FS- 6×80
    3.5×100
    4×90
    4×90



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