Warm Up 3-5 minutes of Joe
With a 50 minute running clock:
Year 1: 3 rounds 20 Med Ball Cleans/10 Strict Press 115/85lb (10 minute cap)
Year 2: 10 minute AMRAP of Nate 2 Muscle Ups/4 Handstand Push-ups/8 Kettlebell Swings 2/1.5
Year 3: Jackie Row 1000m/50 Thrusters 45lb/30 Pull-ups (10 minute cap)
Year 4: 1 mile Buddy Run, pair up and use the buddy ropes
Year 5: 9 minute AMRAP 10 Toes to Bar/10 Deadlift 115/75lb/5 Snatch 115/75lb any style Snatch is ok.
Rest or set up next workout with the remainder of time if completed before cap.
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Anne Hoffman
I was there! Happy anniversary CFGB!!
thank you to my running/walking partner and original CFGB member BG
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Che Ater
HAPPY ANNIVERSARY!!!!
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Leave it to the computer gal to be able to change color!
Leave it to the computer gal to be able to change color!
Jamie Kemen
Happy birthday, CfGB, Happy 4 year Anniversary to me!
Lets see if I can remember: finished first round at 45# in under 10, got thru 5+ rounds of second part, thru 30 thrusters of Jackie and a sub 9:30 mile with my buddy Alyssa. Had to duck out a little early so missed last round. :/
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Michelle Johnson
Happy Anniversary CFGB!!
Kinda really want to take a nap after that! 5:45 (75#), 8+2BPU (BPUs for MUs), 9:10 Jackie, 8:35 mile, 3+10DL (7 sn vs 10 each rd - not sure how I messed this up since there was so little to keep track of... (-;)
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Pauly VanderKelen
Happy Anniversary CFGB!
4:58 / 8rnds + 2MUs / 9:42 Jackie / 4rnds + 8 T2B / Mile run (dont know time) with Benny DeBaker! Thankful to have trained at this great facility for two years!
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Sylvia Christensen
I was present.. Pretty much all I can remember!
Happy anniversary CFGB! So glad to be apart of this hip fam
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Theresa Rosenquist
Happy Anniversary Coach & CFGB!!!
Rest Day (Not cherry pickin - promise!!) Rumble Roller Rolfing & core work.
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