Thursday, March 12, 2020
Live Fire
CFGB online store is live with new apparel. Women’s muscle tanks or cropped tanks and Men’s tees. Also, as requested, our fall sweatshirt in Men’s’ and Women’s is available again. Store closes Tuesday March 24th. Shipping available at checkout.
Have a DBZ Thursday?
Have a DBZ Thursday?
It is DBZTuesdayz! But we will allow it for Thursday this week 😁
Nerds.
I mean, everyday is DBZ day 🤷🏻♂️
1.) Live Fire
Every 3:00 complete for 5 rounds
5-10-15 yard Shuttle Run (2 hand touch)
10 Deadlift 155/105lb
10 Bar Facing Burpees
**If there is time in class pick 1 extra credit or RomWod**
*2.) 5-4-3-3-2-1 Bench Press
Note: establishing a 1RM bench press is the goal
*3.) 5-4-3-3-2-1 Split Jerk from blocks
Note: establishing a 1RM split jerk is the goal
*4.) 3 rounds for time:
30/24 cal Assault Bike
17 Chest to Bar Pull-ups
*5.) 50 Super Slow Back Extensions
Note: if you have any confusion with this movement please grab a coach to help you
Every 3:00 complete for 5 rounds
5-10-15 yard Shuttle Run (2 hand touch)
10 Deadlift 155/105lb
10 Bar Facing Burpees
**If there is time in class pick 1 extra credit or RomWod**
*2.) 5-4-3-3-2-1 Bench Press
Note: establishing a 1RM bench press is the goal
*3.) 5-4-3-3-2-1 Split Jerk from blocks
Note: establishing a 1RM split jerk is the goal
*4.) 3 rounds for time:
30/24 cal Assault Bike
17 Chest to Bar Pull-ups
*5.) 50 Super Slow Back Extensions
Note: if you have any confusion with this movement please grab a coach to help you
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james macco
Slower than Jordan but less slower than Grant.
RomWod with my homies
6
3
Justin Peterson
:48, :48, :47, :45, :42
235lb Bench. First time maxing in 69 months. Literally.
3
0
Pauly VanderKelen
:54/:53/:53/:52/:52
*4.) complete in 7:50 with all C2B UB / C&J: 135,165,185,205,225,245, failed 255#.
1
0
Sylvia Christensen
Mobilized for like 68 minutes
4
2
Theresa Rosenquist
1:40/1:33/1:29/1:28/1:22**
**I ran!!(ish) #🤞tomorrow🤞/stepped over the bar, BP to #120 (😲!), —>> 🍹🥃 w/ Hollywood.
1
0