CrossFit City Line Blog
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The Bros and Barbells program is a weightlifting program for guys who want to increase strength, nail down technique and get more time under the bar. This is Structured. This is Specific. And this is Strength.

 

Aside from just increasing overall strength, weightlifting promotes the addition of lean muscle mass (and the more lean muscle you have, with the right nutrition, the easier it is to burn fat). Lifting weights also has been shown to increase bone density and raise individuals metabolic rate (raise your metabolism!) And you’ll be so much stronger during a CrossFit WOD.

 

This is a weightlifting program not a flex in the mirror program, even though a good flex should happen weekly, right? We’re going to work hard. We’ll follow a program. We’ll make progress and we’ll get stronger.

 

The Bros and Barbells weightlifting program is a 6 week program that meets 2x/week. The program is being lead by Coach Chris and is designed to allow you to continue working out in group classes through out the week.

 

There are 15 spots available and they will go quickly.

 

How many bros? 15 max! 
When? Wednesday 8-9 PM, Sundays 10:30-11:30 AM. 
Where is it? At CFCL! 
Start and End: Wednesday September 16th – Sunday October 25th. 
Length: 6 weeks
Cost: $79

 

*If you have events during the 6 weeks and would miss a class(s) you can still participate! Email Chris@CrossFitCityLine.com with questions.

 

Reserve your Bros and Barbells Spot Here!

Thursday 090315

Jamie and Shane.

Jamie and Shane.


#210 – “Isabel”

For Time

30 Snatches (135/95)

Compare to 040915

After Party
Coaches Choice!

Competition
Active Recovery Day.
Spend 15-30 Minutes at low intensity.

-Bike
-Row
-Jog
-Walk
-Hike
-Swim

Consider:
3-5 Sets
1 Minute Row
1 Minute Bike
1 Minute Single Jump Rope
1 Minute Plank Hold/Shoulder Taps/Wall Climb Hold/Hallow Hold
1 Minute Run

Then
Normatec.


Congrats to this month’s committed club! A record number of 1st place finishers this month. To be in the committed club this month, you had to come 19 or more times- that’s some dedication! Keep up the great work guys! 1st place peeps have prizes waiting for them at the desk. :) 

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James A.

 

Mike G.

Mike G.

Cara N.

Cara N.

Jason A.

Jason A.

Carolyn C.

Carolyn C.

James Albrecht 21
Michael Gurevich 21
Cara Nelson 21
Jason Arnt 21
Carolyn Cassetina 21
Melyssa Plunkett-Gomez 20
Sybille Moesta 20
Jaime Bailey 19
Delia Equitz 19
Jennifer Smith 19
Duane Reeves 19
Brittany Jaillet 19
Katy Burnett 19
Ryan Teixeira 19
Christina Chew 19

Wednesday 090215

Martina.

Martina working on the Ring Muscle Up transition.


Skill

The Bar Muscle Up

#209 – “Heady Topper”
3 Rounds for Time

500 M Row
25 Wall Balls (30/20)
15 Burpees
10 Bar Muscle Ups

Competition
Slow AMRAP 8
250 M Row
25 Double Unders
10 Ring Rows

Back Squat
5 x 3 @ 85%

Metcon
3 Rounds
500 M Row
25 Wall Balls (30/20)
15 Burpees
10 Bar Muscle Ups

RDL
3×10 use straps if needed
Heavier then week 1