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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?
It is DBZTuesdayz! But we will allow it for Thursday this week 😁
Cody Stelmach 10:43AM on Mar 11, 2020
Nerds.
Grant Soletski 1:54AM on Mar 12, 2020
Yikes
Cody Stelmach 5:24AM on Mar 12, 2020
I mean, everyday is DBZ day 🤷🏻‍♂️
Derek Zehms 12:18PM on Mar 12, 2020
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

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Bruce Hoffort
1:30, 1:41, 2:10, SKIP, 2:01
135# DL
4
1
Yay! You’re back!!
Theresa Rosenquist
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Eric Hansen
1:15-1:25 rx
6
0
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Grant Soletski
1:12,1:11,1:09,1:07,1:05
RomWod
5
0
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james macco
Slower than Jordan but less slower than Grant.
RomWod with my homies
6
3
That is not true.
Grant Soletski
It's at least half true.
james macco
😐
Grant Soletski
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Jordan Waack
:59, :57, :54, :60, :52
7
0
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Justin Peterson
:48, :48, :47, :45, :42
235lb Bench. First time maxing in 69 months. Literally.
3
0
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Kelsey Waack
Slow.
Bike cals & sit ups w Ashley P ... she has silly ideas of fun. 😳🥴
3
0
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Michael Green
1:01,1:00,:57,:1:00,1:04
4
0
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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
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Ryne Koehler
1:20/1:25/1:30/1:32/1:25
3
0
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Sylvia C
Mobilized for like 68 minutes
4
2
Gotta push yourself, almost had it! 😆
Bruce Hoffort
😂😂😂😂
Sylvia C
Cancel
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
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Tina Schmidt
1:10/1:07/1:07/1:04/1:03
2
0
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Yvonne Otero
Present!
5
0
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