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Thursday, April 16, 2015

Krabby

Members of CFGB we’re going to be running a special class-time between 7:30pm and 8:30pm on Tuesday April 21st that will be CFGBs new Bring-a-Friend class. The class will be comprised of a quick warm-up, some instruction, and a partner workout for you and your friend to work through together! We understand that the Saturday classes can be a bit hectic, so we wanted to provide you with an opportunity to bring anyone whos interested in trying out CrossFit into the gym for a free experience. Additionally, there will be more time after the class ends to address any questions your friends or family may have!  If you have any questions please talk to Alex, Justin or Myself.
Have a great Thursday!
1.) 3 rounds
20 Sledgehammer Swings
10 Rings to Hips
10 Hip Extensions
ME Strict Pull-ups
2.) 21-15-9
Power Snatch 115/85lb
Handstand Push-ups
3.) 7 minutes alternating every 30 sec. Hollow Rock/Superman
*4.) 3 Rounds
10 Behind the neck Push Press
10 Pressing Snatch Balance
10 Bent over Row
*5.) 200m Handstand Walk or 20 minutes whichever comes first

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Anna Schumacher
7:11 rx
Extra credit done
7
0
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Anne Hoffman
18:10 55# 1 abmat
Time included stretching tight lower back.
11
0
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Cole Cravillion
12:34 rx
10
0
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Marcie Kyllonen
7:51 65#
8
0
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Mark Davis
10:05 55# 3 mat strict
11
0
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Mary Stueber
12:07 65#
Tried 75#. Form suffered. HSPU all kipping with one ab mat. HS walk practice until shoulders gave out.
11
0
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Nate Hall
10:02RX
12
2
Glad to have you back!
Mary Stueber
Glad to have you back!
Mary Stueber
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Pauly VanderKelen
8:40
PSB: 95,115,135# / BTNPPSG: 135,165,185# / BOBBR: 135,145,155# / 200m HSW
0
0
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RaLinda Lamberies
12:10
65#/2 mat
8
0
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Robin Mueller
9:44 thru 9
21-15-9-7-5-3-1, 13:35, full snatch w/pvc & push ups. Bulging disk=mod wods for 4-6 weeks.
9
4
Nice work with the mod!
Mary Stueber
=/ sorry to hear about your back. glad to see you are willing to find ways to move that will keep you in life while taking care of your back. =D
Theresa Rosenquist
=/ sorry to hear about your back. glad to see you are willing to find ways to move that will keep you in life while taking care of your back. =D
Theresa Rosenquist
Nice work with the mod!
Mary Stueber
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Sal Bertuglia
12:33
Slowed up with a back spasm after first set of HSPU
11
0
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Ted Kemen
10:30
95# snatch
11
0
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Theresa Rosenquist
14:02
Scld: #75 & 1 AM HSPU, SM/HR
2
0
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Tina Schmidt
6:10 Rx
EC done
9
0
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Yvonne Otero
12:21
40# snatch, 3 ab mats
11
0
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