Double Dipper

11007738_710515675760789_5679870528385585579_nYou would swear we were giving away iPhones. We weren’t. We just invited some pretty special people to do something really difficult in honor of a fallen soldier.


26 May 2015

“Double Dipper”

Partner WOD for time:

30 Burpees
20 Cleans 135/95
30 Box Jump Overs 24/20
20 Jerks 135/95
30 Burpees
20 Clean and Jerks 135/95
30 Box Jump Overs 24/20

**Reps may be broken up however the team would like

Assaulted Peanuts



#pushups #cfbb #fitfam

20 May 2015

“Assaulted Peanuts”

On a 20 minute running clock:

Row 3k

then, with time remaining…

Find Max Clean Double (Touch-n-Go for two reps)

You're a Jerk…..I Know


PR instant replays at ‪#cfbb


Lots of heavy weight lifted yesterday!!

Love seeing you guys go hard and push each other through workouts.

We are a community and a family and you guys all seem to want to be a part of it. Helping friends finish a WOD is exactly the way it should be!! Keep it going!!

Back to work.


“Character is who you are when no one is watching.”

Who will you be when no one is watching?

-Jordy G.


1. Push Jerk


We will drill in form and technique.

Speed under the bar.

The full extension of the hips in the drive is super important to you sticking that bar overhead in a locked out position.

Quick feet and dropping under the bar is crucial.

Luckily for you guys, your amazing coaching staff is well versed in Olympic lifting….we sort of enjoy putting heavy shit overhead and we know you will to.

But before you go heavy, BE QUICK!

Watch this if you want to succeed.^^^

AMRAP in 15 minutes

5 knees to elbows
10 Push Jerks 135/95
15 Lunges in place

Applebottom Jeans


For Time:

Row 500m
50 Double Unders
5 Burpees
Row 400m
40 Double Unders
4 Burpees
Row 300m
30 Double Unders
3 Burpees
Row 200m
20 Double Unders
2 Burpees
Row 100m
10 Double Unders
1 Burpee

*For today, because of the intent, if you don’t have 15-20 regularly unbroken Double Unders, you will substitute all of the Double Under/burpee sets with 12 Burpees. So Row 500, 12 Burpees, Row 400, 12 Burpees, Row 300, 12 Burpees and so on.

*You should be breathing hard for the ENTIRE DURATION of this WoD.

*After the workout you should work on dubs for cinqo minutos