Gustavo and Kristen Gamboa, and brother-in-law Ian Karbiener, have been members at CrossFit FireBase since 2015. Over the past year each has made great strides in their general fitness through commitment and hard work. Although each has different sports and fitness backgrounds, their journey into CrossFit is similar to millions of people around the […]
Gustavo and Kristen Gamboa, and brother-in-law Ian Karbiener, have been members at CrossFit FireBase since 2015. Over the past year each has made great strides in their general fitness through commitment and hard work. Although each has different sports and fitness backgrounds, their journey into CrossFit is similar to millions of people around the
Strength.Week 7 Front Squat De-load 6X2 80% Barbell Warmup Conditioning 3-6-9-12-15-18 Hang Clean 115/85 RX, 135/95 RTG Pull-ups, C2B RTG
Friday, 07-29-2016 Read More »
Strength.Week 7 Front Squat De-load 6X2 80% Barbell Warmup Conditioning 3-6-9-12-15-18 Hang Clean 115/85 RX, 135/95 RTG Pull-ups, C2B RTG
Friday, 07-29-2016 Read More »
Strength. Bench Press or Press 5×50%, 5×60, 3×70%, 3×75%, 3×80%, 2×85%, 2×90% 2×90% Conditioning. 5 Rounds for Time 5 Thrusters L1 95/65 L2 115/85, L3 135/95 7 Toes to bar 10 Deadlifts L1 95/65 L2 115/85, L3 135/95 Cash out: Weighted Plank holds 30 seconds on 30 off, 3 minutes
Thursday, 07-28-2016 Read More »
Skill – Handstand Wall Walks (up/down & Horizontal) Holds against the wall, Handstand Free standing, Handstand walk with box, Handstand walks Conditioning, 4 rounds for time: 10 Overhead Lunge w/Slam Ball 20/15 15 Ball Slams 20/15 20 Russian Twists 20/15 200M Run (with Slam Ball) Mobility Group Session. Coaches Choice
Wednesday, 07-27-2016 Read More »
Part 1 10 Minute EMOM Odd – Sumo Deadlift 3 @ 85% Even – 5 Push-ups Part 2 Weighted Box Push / Power Cleans 2@85% Part 3 200M Odd Weight Farmer Carry
Strongman, 07-26-2016 Read More »
Group Warm-up + Barbell Warm-up Conditioning. AMRAP 30 minutes Teams of 2: 60 Cal Row, 60 Box Jumps 24/20 50 Cal Row, 50 Push Press 95/65 40 Cal Row, 40 Wall Balls 20/14 30 Cal Row, 30 Power Snatch 95/65 20 Cal row, 20 Reverse Burpees
Tuesday, 07-26-2016 Read More »
Strength Week 7 Back Squat Cycle 10X2 90% Conditioning “Megan” 21-15-9 Burpees Kettlebell Swings (53/35) Double-Unders 10 Minute Cap
Monday, 07-25-2016 Read More »
AMRAP 30 Teams of Two 20 Clean & Jerks 135/95 20 Ball Slams 20+/15+ 20 Overhead Squats 95/65 20 Renegade ManMakers 25+/15+ 20 Knee 2 Elbows Partner 1 Runs 100M While Partner 2 chips away. Switch every 100M run
Saturday, 07-23-2016 Read More »
