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!



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



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Happy Halloween

Main – CrossFit

Metcon (Time)

10 Rounds:

3 Box Jumps ( 30/24″ )

1 Bar Muscle Up ( 3 C2B PU )

3 Dead Lifts ( 315/225# )

1 – Bear Crawl (Pullup Rack and Back )


Tabata Plank Holds

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Balancing Act

Main – CrossFit

Front Squat (5-3-3-3-1-1-1)

Bear Necessities (Time)

7 Bear Complex 135/95#

50 Double Unders

5 Bear Complex 155/105#

50 Double Unders

3 Bear Complex 185/125#

50 Double Unders

- 10 Burpees EACH time the barbell is set down during a set of 7, 5, 3

Bear Complex =

- 1 Power Clean

- 1 FS

- 1 Shoulder 2 OH

- 1 BS

- 1 Shoulder 2 OH

Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.

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Family Matters

Main – CrossFit

Strict Dips (5-5-5-5-5)

Metcon (AMRAP – Rounds)

15 Min Amrap:


8 Chest 2 Bar Pull-ups

1 Shuttle run (Rack – Middle – Concrete)

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For All The Marbles

Main – CrossFit

Wittman (Time)

Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.
53,35# KB

95/65# BB

24/20″ Box

Cash Out:

Accumulate 3 Minutes between the following holds:

Hand Stand Hold

L – Sit Hold

L- Hang Hold

Ring Lock Out Hold

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The Spirits

Main – CrossFit

High Bar Back Squat (5-3-3-3-1-1-1)

Metcon (Time)

Run 400 meters

50 pull-ups

Run 400 meters

50 push-ups

Run 400 meters

50 sit-ups

Run 400 meters

50 squats

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Full Nelson

Main – CrossFit

Metcon (Time)

Partner Workout

– P1, works, while P2 rests

60 Dead Lifts 155/105#

40 Hang Power Cleans 155/105#

20 Bench Presses 155/105#

500m Partner Row ( Partner Holds HS )

20 Bench Presses

40 Hang Power Cleans

60 Dead Lifts

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Main – CrossFit

Front Squat (5-5-5)

Metcon (AMRAP – Reps)

5 Rounds:

2 Minute Amrap:

15 WB Shots 20/14#

10 Pull-ups

- Max KB Swings 53/35#

* Rest 2 minutes after each round

Score = total KB Swings

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Slack Line

Main – CrossFit

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

Metcon (Time)

3 Rounds:

400m Run

21 KB Snatches 53/35# ( each arm )

12 Burpee Box Jumps 24/20″

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Ball In Play

Main – CrossFit

Strict Dips (5-5-5)

Metcon (Time)

Partner Workout:

Partners alternate completing cuplet, and decending in reps.


Hand Stand Push-ups

Dead Lift 255/ 155#


P1: 10 HSPU, 10 DL

P2: 10 HSPU, 10 DL

P1: 9,9

P2: 9.9

Ect. . .

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21st Century

Main – CrossFit

High Bar Back Squat (5-5-5)

Metcon (Time)

3 Rounds:

25 MB Cleans 20/14#

15 Toes 2 Bar

10 Push Presses 115/75#

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