Rick Pobar

TBE CrossFit – CrossFit Metcon (AMRAP – Reps) Double under skill work 5-10min technique work 2min amrap DU’s Metcon (Weight) EMOMx10 Oddmin- 5 Front Sqauts for max load Even min 10 HSPU (scale to 15 push-ups or wall walks)- do… Read more »

TBE CrossFit – CrossFit Back Squat (4sets of 8) 4 sets of 8 Building weight Record your best set Metcon (Time) 1000 Meter Row buy in Then 4 rft 400 Meter Run 30 Sit ups

TBE CrossFit – CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

TBE CrossFit – CrossFit Metcon (Time) divide the class in 2 to make 2 teams -400m sled sprint (45lbs)alternate as needed -30 burpee per teammate alternate as needed -40 KBswing per teammate(54/35) alternate as needed -400m sled sprint (45lbs)alternate as… Read more »

TBE CrossFit – CrossFit Clean and Jerk (7Min EMOM 3 c&J ) 3 reps every min. for 8 min. record your best set of 3 Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1… Read more »

TBE CrossFit – CrossFit Back Squat (4×8) 4×8 Build to heavy Metcon (Time) 21 HPC (135/95), 21 Burpees over Bar, 100 DU 15 HPC (135/95), 15 Burpees over Bar, 75 DU 9 HPC (135/95), 9 Burpees over Bar, 50 DU

TBE CrossFit – CrossFit EVERYONE start the week off right and get to the gym!!! We will have a special guest at 5:00pm this Monday!!! Mario will be here to sample some tasty food and answer any food prep/diet question!… Read more »

TBE CrossFit – FREE Saturday Workout Team Workout Metcon (Time) 800m Run 50 KB Swings 800m Run 50 Goblet Squats 800m Run 50 KB Ground to OverheadBoth Partners Run full 800m One partner works while other partner rests

TBE CrossFit – CrossFit Metcon (Time) The gym will be closed for cleaning please enjoy your day!

TBE CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 2 18 min amrap Complete 1 round and switch 16 kb swing 5 burpee 100m run