Bruce Barbell Clinic – August 2nd




This clinic will be held August 2nd at CrossFit Bridge City! This will be open to ANYONE looking to become better, or more proficient in the Olympic lifts, and Gymnastics. There will be 5 high level coaches for our camp. We will be doing complete video analysis on the Snatch and Clean and Jerk!



There is a limit to the spots available, so please sign up ASAP!



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Featured Athlete – Jake Lemoine


Down 40# and counting – In 4 months!

Hi my name is butterball, lol just kidding!  My name is Jake LeMoine and I am about to tell you how great CrossFit Bridge City has been for me. I am glad I listened to my aunt and cousin about joining and not listening to other people about how you will hurt yourself doing CrossFit. The way I see it is the only way you can hurt yourself doing it is by bad coaching. Well at CFBC you don’t have to worry about that because they have nothing but great coaches that will push you to your limit with the right technique and using the right weight.  I was diagnosed with a rare case of Grave’s disease 5 years ago that makes it very hard to lose weight and pushed my cholesterol to a very big risk at only the age of 28.  I weighed over 270 lbs and need to get my health under control for my wife lacey and new son Jax.  I was always in pain and out of breath and could barely tie my own shoes. I felt if I didn’t change my life style that I might not be around to love my wife and watch my son grow up with Graves disease. My health put my life at risk if I don’t attempt to control it. Thanks to CFBC I am now down to 227 in just 4 short .months and my cholesterol is now down to normal and my health is under control. I have a lot more to go and plan on getting there also. People say CrossFit is a life style change and they could not be anymore right. It will change the way you look at all the bad health decisions you will make. I am glad to be a part of CFBC and could not be happier with the coaches that train me and all the supporting cast that works out there as well.


Thank you CFBC,


Jake LeMoine


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R & D


2014 Games – Stub Hub Tennis Stadium

HBBS: 5-5-5

  • Sets @ 50, 60, and 70% ( of 90% 1 rep max )
  • 90 seconds of rest between sets exactly


” Josh ”

For time:
95/65# Overhead squat, 21 reps
42 Pull-ups
Overhead squat, 15 reps
30 Pull-ups
Overhead squat, 9 reps
18 Pull-ups

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Fuel Up

2 Clean Deadlifts + 1 Power Clean

  • 15 Minutes
  • Find a heavy single
  • Use hook grip for all touch and go reps


EMOM: for 20 Minutes

E: 1 round of Cindy
O: 5 Clean and Jerks 135/95#

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Bonus Features


The 2014 Games has begun!

Bench Press 2 – 2 – 2 – 2 – 2
GHD Hip Extensions 10-15 reps after each set of BP

  • Rest 90 Seconds between sets
  • Add weight on BP as needed



Double Unders



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CF Kids – Grabbing some sun rays at the beach!

Hand Stand Push up practice 3 – 3 – 3 – 3 – 3

  • Use deficit, no mat, 1 mat , 2 mat

3 Rounds:

400m Sandbag Run
20 Ring Dips
15 Burpee Pull-ups


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Final Frontier


It took me about this long to RX Fran for the first time . .

HBBS: 5 @75%, 3 @ 85%, 1@ 95%

  • All reps based off of 90% of 1 rep max
  • minimum of 2 warm up sets


With a running clock . .

5 Rounds – For Reps

20 Seconds of KB Swings 70/44#
40 Seconds of rest

Rest 3 minutes

10 Rounds = For Distance

20 Second Sprint
40 Seconds Walk


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2 Position Power Clean – Power Clean + Hang Power Clean

  • 12 minutes to work on a heavy single complex


For Time:

400m Run
25 OH Barbell Lunge Steps ( 45/33# )
25 Box Jumps 24/20″
25 Mountain Climbers ( Per Leg )
25 Ring Dips
25 Mountain Climbers
25 Box Jumps
25 OH Barbell Lunge Steps
400m Run

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Old School




Front Squats – 3 at 70% – 3  at 80%- 3 at 90%

  • Minimum of 2 warm up sets
  • All sets at 90% of 1 rep max
For Time:


DB Thrusters 45/30#
Toes 2 Bar


Cash Out:
500m Row For Time


Team Tryouts – This weekend!

We are putting together 2 teams to compete August 23 at the Gulf Coast Gauntlet in Galveston. Teams will be comprised of 2 men & 2 women. Some prerequisites you should have are double unders, pullups and toes 2 bar. Tryouts will be July 20 @ 5pm. If you are unable to make that date/time, we will have early tryouts July 19 @ 2pm. EVERYONE who is interested in competing should come tryout!! If you have any questions, feel free to ask a coach.

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Training Day



Partner Workout – P1 works, P2 rests

20 Deadlifts 315/225#
50 Double Unders
50 GHD Sit-ups
50 Double Unders
50 DB Push Press 45/30#
50 Double Unders
50 DB Burpees 45/30#
50 Double Unders
20 Bar Muscle-Ups

- Partners may split reps however they see fit.


Cash Out:

3×10 Shoot Throughs

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Post Up



Bench Press 3 – 3 – 3 – 3 – 3
Ring Rows 3 – 3 – 3 – 3 – 3

  • Both movements completed back to back
  • Rest 90 seconds after both movements completed
  • Add weight to either if necessary


” Helen ”

3 Rounds:

400m Run
21 KB Swings 53/35#
12 Pull-ups


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Last Train



Great job to all the teams that competed int the One and Done this weekend!

 Congrats On Winning 3rd Place – Farrin, Kenneth, Miranda, and Sarah!

High Bar Back Squat – 3 @70, 3 @80%, 3@ 90% ( of 90% of your 1 rep max )

  • Minimum of 2 warm up sets
  • 2 Minutes between working sets


10 Min Amrap:

2 Squat Cleans 185/ 115#
10 Push Ups
2 Squat Cleans
10 Sit-ups
50 Meter Shuttle Run ( Concrete – Middle – Pull- up Rack )
Barbell Gymnastics Club Starts MONDAY!


This class will be limited to 8 members. We will SOLEY be focusing for each session on Snatch, Clean, Jerk, and Squat technique and progressions.This is a 4 week course consisting of 2 classes a week. Class will be held Monday and Thursday at 6:30pm. We will be using our new TV setup, and a program called Coaches Eye to improve members efficacy and proficiency with a barbell. The cost for this Oly Specialty class will be $60 for members and $90 for non-CFBC members. This course will be led by Chris Auster with certifications in the following:

- CrossFit Olympic Weight Lifting
- USAW Olympic Weight Lifting Level 1

Continuing Education:
- Outlaw Competitors Camp at ( CrossFit NOLA )
- Gymnastics/Olympic Weightlifting Clinic with Chad Vaughn & David ( Durante CrossFit Austin )
- CrossFit Advance Weightlifting Test course
- PowerMonkey Olympic and Gymnastics Camp

If you are interested in signup, please email as soon as possible








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