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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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!

- Cost $150 ( SIGN UP LINK, OR CASH/CHECK AT CFBC )

 

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

SIGN UP LINK

 

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Ring The Bell


Main – CrossFit

High Bar Back Squat (5-3-1)

- 75,85 and 95% for each set.
( 90% of 1RM + 10 +10# )
- HIt bonus reps if possible on last set
- 2 minutes of rest between sets

Metcon (Time)

10!

KB Swings 53/35#
Goblet Squats 53/35#
Box Jumps 24/20″

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Huntington Beach

Main – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s RX – 14# wb, 55# barbell, 16″ box

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Dogtown


Main – CrossFit

Front Squat (3-3-3)

- 70, 80, and 90% of
( 1 RPM @ 90% + 10 +10# )
- 2 Minutes between sets
- HIt bonus reps on last set if possible

Metcon (AMRAP – Reps)

With a continuous clock for 15 Minutes:

5 min max cals rowed
4 min max TGU (53/35#) ( Do these under control )
3 min max Push-Ups
2 min max Power Cleans (135/95# )
1 min max Ball Slams ( 20/14# )

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Lion Heart


Main – CrossFit

Split Jerk (1-1-1-1-1-1-1)

- Complete 1 Every 45 Seconds
- Slightly heavier than last week
- Use the racks

Metcon (AMRAP – Reps)

EMOM 10 Min:

5 KB Hang Clean and Push Press
( per arm ) (53/35#)
MAX Sit-ups

Score = Total sit-ups

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Goose And Maverick


Main – CrossFit

Metcon (Time)

Partner Workout

400m Sandbag Carry ( Together )

10 Rounds: ( Alternate )

21 Double Unders
15 Pull-ups
9 Dead lifts 255#/165#

Finish with . .

400M Sandbag Carry ( Together )

Cash Out:

3 x 5
Push-up + Shoot Through + Dip

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Kyle Field


Main – CrossFit

High Bar Back Squat (3-3-3)

- 70,80, and 90% for each set of ( 1RM @ 90% + 10 +10# )
- If last week any sets failed do not add the last 10# increment.
- 2 Minutes between sets

Metcon (Time)

2 Rounds:

15 Ring Dips
20 Barbell Squat Jumps 45/33#
15 Ring Dips
30 Squat Jumps
15 Ring Dips
40 Air Squats

* Weighted and non – weighted squat jumps need to have hip below parallel, and extended at the top. Feet must leave the ground to be a jump.

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Cali


Main – CrossFit

Front Squat (5-5-5)

- 65, 75, and 85% ( 1RM @ 90% + 10 + 10# )
- Only add full amount to 1RM if all previous sets were successful in the last 2 months
- Rest 2 minutes between sets

Metcon (Time)

20-15-10-5

Wall Ball Shots 20/14#
Toes 2 Bar
Box Jumps 24/20″
* 200m run after each round

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Early Bird


Main – CrossFit

Metcon (No Measure)

EMOM: 10Minutes

0: 3 Split Jerks @ 70% ( or lighter if movement is new )
1: 5 DB Seated Strict Presses

Metcon (AMRAP – Reps)

12 Min Amrap:

5 Power Snatches 115/75#
10 Bar Facing Burpees
15 Sit-ups

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Ruxin


Main – CrossFit

Metcon (Time)

5 Rounds:

10 C2B Pull-ups
10 HSPU
400m Run

Metcon (No Measure)

Cash Out:

10 Minutes of stretching, rolling, and mobilizing.

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Mr. PBJ

Main – CrossFit

High Bar Back Squat (5-5-5)

- 65, 75, and 85% of (1 RPM @ 90% + 10 +10#)
- Add the additional 20# if all previous sets were successful in last 2 months.
- 90 seconds of rest between sets

Metcon (AMRAP – Reps)

6 Minute Amrap:

3 Squat Cleans 155/105#
3 Push Jerks 155/105#

Cash Out:

1000m Row Time Trial

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