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Wednesday, April 8, 2020

AVIATOR

We almost raised a $1000 through the auction of some of our old stuff, thank you all a ton! The struggle is definitely real but luckily we train struggle every day within the walls of this little gym of ours so we are prepared. I wrote the name of the winners under each category and we will get in touch within the next 24 hours to get you your equipment. Thank you again!
I’m working very diligently at getting this place opened back up sooner than later as well I’ve been laboring day and night to complete some projects that I’ve been wanting to do for some time. Regardless of when this thing ends, CFGB will be ready to hit the ground running. 
Have a great Wednesday!
1.) AVIATOR
7 rounds
10/7 cal Assault Bike
7 Thrusters 95/65lb
Rest 1 minute
2.) Every 3 minutes for 4 rounds 3 Overhead Squat @ 85%
3.) 10-9-8-7-6-5-4-3-2-1
Hand Release Push-ups
30 second Plank hold
Note: 10 pushups 30 sec plank 9 pushups 30 sec plank 8 pushups….this is going to hurt a little
4.) 800m Dumbbell/Kb/Plate/BB carry as fast as possible
Note: must carry in hands 
5.) 7 minute AMRAP
30 4-count Flutter Kicks
10 Dips (rings, chairs, parallel bars)

Home Workout 
1.) 7 rounds
100′ Shuttle Run (25′)
10 Alternating DB/KB/Small Pet/Can of Soup Thruster
No. 3 & 5

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Betsy Soletski
6 mi windy walk 🌬
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Bradley Boockmeier
Home WOD 5:00 - 55# DB
#3 - 7:30 ow :(
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Cody Stelmach
7 rds: 30 DU and 7 Thrusters (95#)
3.) 10-9-8-7-6-5-4-3-2-1 Hand Release Push-ups 30 second Plank hold & Calf raises
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Tuesday = DUbzday 😃👊
Theresa Rosenquist
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Erin Briggs
Garage WOD
21-15-9 reps of: Hang Cluster, 35 lbs, Strict Pull-up, 9:07. Push-up / Plank: 10:20 (This was mean Grant). And Back Squat EMOM - 5 @145, ever 2 minutes for 12.
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Father John Broussard
yesterdays Push press EMOM @ 95# 9 rep every 2 min todays WOD 7 rounds 10 cal row 7 thrusters @ 95# rest 1 min 16:45 min
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Grace Adler
3
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Grant Soletski
13:47
Fun.
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Laura VanderKelen
11:28 on echo bike, I didn’t have quite the transition Grant did 😂
Front squats from Monday, from floor @ 130#; pushups/planks took me 10 mins flat but my form was legit
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Liz LeCaptain
#3 = 7:28
ROMWOD
4
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Megan Vogel
10:16
10 airdyne cals/65#. OHS 125#. 5 min SHPSU. MOB.
6
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Pauly VanderKelen
3 Position Snatch: 95,115,135,155,165,175,180# PR!
AVIATOR complete in 11:08 / 10 x 200m run + 1 minute rest from 3-31-20 complete in 16:22 / 3.) complete in 8:50 (9 push-ups, rest, 1 push-up 30 second plank...)
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Sylvia Christensen
19:48
27-21-15-9-6 cal row, back squats (95#), HSPU. 12 min EMOM: 1 hang snatch -> 1 snatch (60%).
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Theresa Rosenquist
16:17**
**sub’d Devil Presses for Thrusters @#15 DBs (👿🚴🏻‍♂️+ 👿🧱= ⚰️☠️!)
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Troy Foley
26:04
4 rounds: 800m run; 20 8" BJ; 20 KB swings, 53# in a 20# vest
4
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test
Troy Foley
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