Hey guys we will be in San Antonio for the South Central Regionals! Lets cheer our ladies on!!! Please come down and check us out we will have a banner hanging proudly and reppin’! Below are our two awesome ladies who will be killing it this weekend please wish them luck and we will keep (more…)

Workout. Of. the Day 3 dead lifts 185/135# 5 Toes to bar 7 Wall Balls 9 Up/ Downs 11 minute Cap Scored by reps completed Reminder – April 20 is the day of Destiny powerlifting competition! That is also the same day of .com coming to the box! We would love to have you at (more…)

Please swing by Coach Matt’s Facebook or post on the wall or text him and wish him luck!! NFL bound!!! We are proud of you little bro! This WOD is for Coach Matt and sending if in CrossFit style with a WOD! “Coach” 15 cleans 135/115 15 box jumps 15 double Unders 15 pull ups (more…)

Back squats 65% 10×2 Hang snatch 65% 5×2 Intermediate B/S with bar 10x 2 Hang pulls w/bar 10×2 Beginner PVC work Work out 100 sit ups (ab mat) 10 HSPUs For time Congratulations to Jessica for placing third at her competition today!

RxD 25 – 2 for 1 box jumps 25 – 2 for 1 wall balls 25 – Double Unders 25 – 2 for 1 pull ups 25 – Pistols alternating 25 – KB Swings 53/35# 25 – Walking Lunges 25 – Toes to bar 25 – Push ups (Plyo) Intermediate  25 – 2 for 1 (more…)

Muscle Up/Handstand PU Clinic @ 9AM followed by   Partner WOD  400m Run w/ 45lb plate each person *each of the following may be split amongst teammates 50  2 for 1 box jump 50 pull ups 200m buddy carry 50 burpees 200 squats 400m run w/ 45 lb plate each person For Time   **Teammates (more…)

Warm up 10 good mornings 10m inch worm Roll back for 2 minutes WOD 10 minutes to establish 1RM Dead lift this will start the new PR board! Top 3 male and females will be posted! So bring your a game Then 12-6-3 Sumo dead lift high pull KB 70/53 Box jumps 24/20 Burpees 12 (more…)

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Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc sit amet massa enim. Maecenas nec nisl ante. Curabitur fringilla lobortis felis, a feugiat sapien molestie vel. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Nullam nisi odio, tempor at mollis et, consectetur at nunc. Maecenas eget tellus quis dui varius (more…)

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FRAN 21-15-9 Thrusters 95/65# Pull up EMOM do 2 ring dips

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Warm up 10 Strict Pull Ups 10 Hollow Rocks 400M run 2 RNFT Workout 5 Min Max Double under unbroken set Run 400M 30 Clean and Jerks 135/95 400M run 3 Min Turkish get ups 4×200 m sprints fastest split   Remember the throwdown this weekend! Box will be closed for Sat and no classes (more…)

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We are in Ft Worth for thr throw down we will update you on Facebook and here daily for how everyone is doing… Stay tuned and cheer them on VIA FB. Here are the wods DAY 1 For Time: 30 Hang Squat Cleans (155/105) Empty Barbell Run (About 540m with some elevation) * BB Must (more…)

Warm up 200m run 5 air squats 10 push ups 15 double unders 3RNFT WOD 21-15-9 Thrusters Wall Balls 15 Min AMRAP See you the 5AM or 9AM Heading to GSX CrossFit

Warm up Toe touches 50 Double unders Lunges 10x100M sprints keep splits between 3-5 seconds ** Penalty for not making time is 10 burpees Workout 1 Wall Climb 1 Wall Ball 200M run 2 Wall Climb 2 Wall Balls 200M run 3 Wall Climbs 3 Wall balls 200M run Keep Climbing for 17 Minutes!!! Your (more…)

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Non condimentum tellus ullamcorper blandit. Vestibulum nibh leo, pulvinar sit amet condimentum tincidunt, lobortis at urna. Vestibulum tempus bibendum hendrerit. Praesent et erat leo, in laoreet neque. Etiam sagittis, tortor eget scelerisque bibendum, diam ipsum molestie nulla, eget rhoncus nisl augue eget libero.

W.O.D 12 Min AMRAP Buy in Front Squats 75/95# total squats is your age 10 AB Mats 2 Wall Climbs 15 SDHP with kettle bells 53/70 There will be no afternoon classes Friday due to the games. There will only be a 5AM and 9AM. You are more than welcome to hang out at the (more…)

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Box will be closed. Coach Ben and his family along with Coach Micah will be there at 8:15ish! Coach Ben is bringing a cooler for water and whatever you might need to keep cold and two EZ ups so we have a spot for us. If you are not WODing please come by and show (more…)

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No 5am and 9am. See everyone for normal evening classes. Have a great memorial day!

20 Minutes 10 sec rest in between sets 10 Dead lifts 185/275# As many  Double Unders as you can on for remaining of the minute Score is total Double unders and successful DL ‘s If you do not complete your 10 of each 5 burpees per round not completes Double unders will be 3x if (more…)

Mobility Training May Be the Most Important Factor in Musculoskeletal Health By Steve Maxwell Mobility, or joint mobility, is the ability to move a limb through the full range of motion–with control. Mobility is based on voluntary movement while flexibility involves static holds and is often dependent upon gravity or passive forces. Mobility demands strength to produce (more…)

18 Min AMRAP ( As many rounds as possible) Run 200M Overhead squats 45/65 SDHP KBs 53 / 70 You will perform 2 OHS’s and 2 SDHP’s then run. On your next round you will perform 4, 6, 8 etc….So every round you will go up two! Your score will be the last completed full (more…)

5 Wall balls 14/20 5 Box Jumps 20/24 5 Burpees 5  Kettle Bell swings 5 Ground to overhead 65 / 95 5 rounds with a 2 minute rest in between rounds Score total time Do not forget the new schedule starts tomorrow . Monday CrossFit Kids is ages 5-12.  

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WOD Buy in 800M Run 8 Rounds 8 Pull ups 8 Push Jerks (35/50#) 8 Pistols Cash out 800M run For time….. Here are the winners…. Paleo Challenge Points winners Elizabeth Wright Coach Laura Snell Before and After Jamie Murphy Angela Brallier 80′s Day winners Fastest WOD time : Angela Brallier ( 1/2 month off (more…)

CFBL Family we need your help pushing this out to all of your friends, family, acquaintances, Facebook “friends” (yeah they count, especially if they donate!) basically anyone you come into contact with. Yes this is a competition between CrossFit boxes in the area, but more importantly our chance to get together as a CF community (more…)

Dead Lift 1-1-1-1-1-1-1 1-1-1-1-1-1-1 Max effort – 1 Moblity Hip Back Please start donating! Make checks payable to McLane Children’s hospital Scott & White Let’s go!

5AM class and 9AM classes today only!   CFBL WOD 4-6-2012 Warm up 15 thrusters with dumbells (30#/25#) 15 Wall Balls 15 Double Unders 3RFNFT “Fasi Chip” Sumo Dead lift high pulls w/KB (70#/53#) Tire Flips Kettle Bell swings (70#/53#) Slam Ball tuck jumps (15#) Hand release push ups 30-25-20-25-10-15-5-3 For Time! CF Football 4-6-2012 (more…)

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There will be no evening class on 3/23/12 or any weekend classes. We are heading  to Ft Worth for the Crossfit Tour!

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If you do CrossFit then you know that Soreness is a given and it sucks. You get up in the morning after some gnarly WOD (workout of the day) that your coach has programmed to prepare you for the unknown and unknowable. Remember getting up in the morning after you first WOD of Cross Fit on ramp class (more…)

Coach Matt will be at the Box at 9 to run anyone who decides to show up and do a WOD Coach Ben will be in Austin with the athletes doing the Metro Dash! See you Monday I will post the time for open gym Sunday for Last re do for WOD 1

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Weigh-ins and pictures will be taken tomorrow, 1-23-12,  prior to each class. Men: Photos will be taken in shorts. Women: Photos will be taken in shorts and sports bra. Bring your $50.00 entrance fee. Ensure you let Coach Ben know what Social Media App you will be using to track food and fish oil. “Path (more…)

Start/Finish Monday January 23rd , 2012 Monday March 19th, 2012 Entry Fee $50.00 Competitions Before & After Photos Measured Competition Measurement Improvements – weight, waist, & body fat Performance Improvements Scoring- Nutrition Photo Log & Fish Oil Prizes The top male and female for each competition will receive a gift card to Lukes Locker to get (more…)

Don’t forget to get your tickets for the CrossFit Tour in Dallas.

Due to the overwhelming attendance at CFBL we decided to begin plans to expand our facility.  We are currently in the works of negotiating terms to knock down part of the wall and take over next door. We are also ordering a bunch of new equipment to further diversify our WODs and to ensure there is enough equipment. Below are (more…)

This is a software for CrossFit owners to better schedule athletes and to know who is coming. This will allow CFBL to track everything from performance and attendance. It also makes this easier for the Coaches to track and see who is coming thanks. This is must for those of you on a Punch Card, (more…)

The 2012 Reebok CrossFit Games Open registration begins on February 1st. Do you have what it takes? http://games.crossfit.com/features/videos/2012-reebok-crossfit-games-open-registration

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