Announcements

Congratulatoins to CFBB and all its Members for winning Middlesex County Best of the Best Gym award 2 solid years in a row.

This year we took home 1st place. Thank you to ALL of YOU who make this place what it is. We truly have the best community. Thank you , Thank you, Thank you!

CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (Weight)

Clean & Jerk EMOM x 9:

min1 – 3 reps at 50# under PR

min2 – 2 reps at 40# under PR

min3 – 1 rep at 30# under PR

Front Squat (5 x 2 @ 88%)

Metcon (Time)

100 DU buy-in then;

21-15-9

KBS 70/53

burpee

100 DU cash out

Metcon (AMRAP – Reps)

B-Fit

A.

Three sets of:

Bulgarian Split Squat x 8 reps each leg

Rest 45 seconds between legs, and 45 before moving on

Nose-to-Wall Handstand Hold x 45 seconds

Rest 45 seconds

Dumbbell Scarecrows x 8 reps

Rest 45 seconds

B.

In teams of two, with only one partner working at a time…

Complete as many reps as possible in 6 minutes of:

Wall Ball Shots

Rest until the running clock reaches 8:00, and then…

Complete as many calories as possible in 6 minutes of:

Assault Bike