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Wednesday, February 5, 2020

SHRED IT

2020 Ice Bowl is just 3 days away! Competition kicks off Saturday at 9am with the individual competition and Sunday for the team competition at 9am. We will be closing the gym after the 11:30am workout on Friday to set up for the weekend. There will be no free class or any regular classes until Monday morning for the 5:15am class.

Calling all people who want to start at CFGB, the Ice Bowl is a great example of the pride we take in this gym and our members and we would love for you to stop out at some point during the weekend to see it for yourself. Maybe if you like what you see you can take that next step in getting started at this cool little gym!

Have a great Wednesday.

Whoa! Ted!😃👊#OG
Theresa Rosenquist 2:18AM on Feb 5, 2020
And..... Yoga at 5:15 am!! (Not Power Yoga, not Vinyasa flow, not LongSlowStretch, just a nice combo of all the things you NEED!)
Theresa Rosenquist 2:21AM on Feb 5, 2020
1.) Every 3 minutes for 12 min 3 position Snatch Complex: Snatch from High Hang, Hang & from Floor @ approx 75%
note: drop each rep if needed
2.) SHRED IT
3 rounds
30/24 cal Row
15 Back Squat 225/155lb
note: scale to approx 50% of 1rm 
*3.) 3 Overhead Squat every 2:30 for 5 rounds @  80%
note: highly recommended you use the blocks so you can dump it on the blocks instead of having to deal with re-racking on the j-cups
*4.) Every 2 minutes for 12 minutes 3 Deadlift @ 75%
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.

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Bill Hoisington
10:26 #95/24
Snatch #65
2
0
Cancel
Bradley Boockmeier
Would love to get back in the gym once my throat doesn't feel like someone took a cheese grater to it.
12
1
Corona?
Troy Foley
Cancel
Brittany Nohr
8:34 rx
Snatches @ 115. ☺️
4
0
Cancel
Eric Hansen
10:35 115#
105# snatch
14
0
Cancel
Erin Briggs
Snatch: 100; Wod: 10:03, weight 125.
Everything went as well as can be expected - when I can't lift my arms over my head.
14
0
Cancel
Grace Adler
11:11 @125# (5reps at 135# before dropping weight)
Snatch @65#
9
0
Cancel
Grant Soletski
10:25 @ 185 105 sn
Fun 5:15pm class
3
1
Good work! 👊🏼
Kelsey Waack
Cancel
Greg Goffard
10:32 @ 165
115 Snatch
8
0
Cancel
james macco
10:12 @ 155# from the floor
SN up to 115#
12
0
Cancel
Jamie Kemen
10:37 @ 105#
60# snatch
11
0
Cancel
Jim Koehler
11:38 at 185# from rack
125 - 135# snatch
9
0
Cancel
Justin Bruehl
8:20
Wasnt able to get mobile with snatches E.credit with OHS (finally mobile) 5x3 @260lb *failed one rep on 3rd set. I blame Grant
12
0
Cancel
Justin Peterson
8:03
190lb Snatches
7
0
Cancel
Kelsey Waack
8:18 @ 105# (55%)
75# snatch
6
1
Good work to you👊🏼🇺🇸
Grant Soletski
Cancel
Liz LeCaptain
10:54 / 125# BS
75/85/90/95# Snatch
13
0
Cancel
Megan Vogel
6:55 @155#
Snatch 115#
7
5
You win.
Justin Peterson
By a lot.
Justin Peterson
Wheel 🏡. 🤷🏼‍♀️.
Megan Vogel
😮😮😮😮
Justin Bruehl
Is this what CF feels like for you for every workout JP? #Goals
Megan Vogel
Cancel
Michael Green
9:55 RX
155# snatch
6
1
Damn son
Tom Fameree
Cancel
Pauly VanderKelen
From the Floor - 11:23
5 X 3-Position complete @ 165# / Ice Bowl WOD #3 Practice / One round of Ice Bowl WOD #4 complete / Assault Bike & MU WOD from 2-2-20 complete in 14:43 / Strict Press: 95,115,135,155,165 then 5x5 @ 135# / 10-9-7 strict chin-ups.
2
0
Cancel
Scott Adler
9:58 (125# bs)
60# sn
10
0
Cancel
Sylvia Christensen
11:45 rx
105 snatches (1 fail from floor on 3rd round)
4
0
Cancel
Ted Kemen
10:52 / 155# BS
95# Snatch
13
0
Cancel
Theresa Rosenquist
9:48**
**Super Scl’d: BS @ #65 & no box(!!), PSn @ #45 (bar - 😲) and yoga.
10
0
Cancel
Tim Houge
11:23 25cals on bike, 225lb DL
Snatches at 155, felt spot on today. 7:15 fun
11
0
Cancel
Tina Schmidt
10:42
Snatches at 105#
10
0
Cancel
Tom Fameree
8:37 @ 165#
125# snatch
13
0
Cancel