Wednesday, April 15, 2020
Camel
Hello my friends! Another great day at CFGB, front desk area almost complete. Seriously as much as I hate the fact that I can’t hang out with all of you this is legit the first real opportunity to square away CFGB so when you all return it is the best you’ve ever seen. I know I keep bragging this place up but wowza I cannot wait to coach that first Community Workout at 8:15am, Saturday morning (whenever that Saturday comes along), it’s gonna be amazing. Bring on another day and let us continue to stand tall through thick and thin because sometimes it ain’t your mood that’s bringing you down, it’s just your poor posture.
Have a ribcage down, ass in Wednesday!
Have a ribcage down, ass in Wednesday!
Would it have killed you to add Toe to the name?
What is the percentage for the overhead squatters?
1.) Camel
Every 2 minutes for 12 minutes
Every 2 minutes for 12 minutes
14 Toes to Bar (14 alternating opposite arm/leg v-up)
50 Double Unders (50 Penguin Hops)
*2.) Every 2 minutes for 12 minutes 6 Overhead Squat @65%
*3.) 5 rounds
30m Sandbag Carry 150/100lb
3 Bar Muscle Ups
*4.) 10 minute EMOM
10 Sit-ups
10 Push-ups
Note: for extra fun do situps with feet secured and hands interlocked behind your head
Unequipped At Home
1.) 20 min AMRAP
20 Shoulder to Overhead with broom/rake/shovel
20 Alt. Pistol Squats (squat to couch)
20 V-Ups
2.) ROMWOD
1.) 20 min AMRAP
20 Shoulder to Overhead with broom/rake/shovel
20 Alt. Pistol Squats (squat to couch)
20 V-Ups
2.) ROMWOD
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Cody Stelmach
✅
Able to hit 3/6 rounds unbroken for both TTB and 50 DU. All 6 rds completed rx
3
0
Erin Briggs
Jack - 10 + 9.
20:00 AMRAP: 10 Push Press, 85 lbs 10 Kettlebell Swings, 1 pood 10 Box Jumps, 20 in
0
0
Grace Adler
1,2,4 ✅ with mods
Struggle bus today...feel like I’m losing ground...
5
1
👊We’re actually not, but I feel that way too! 👊
Pauly VanderKelen
3-Position Clean + Jerk: 135,165,185,205,215,225,235# PR!
"Time Out" from 3-18-20 complete with 7 rounds + 20 meter row / 1.) complete with over a minute of rest every round / Bent-Over Barbell Row working up to a heavy set of 5: 95,115,135,155,165,175,185#
1
1
Nice PR Pauly!
Sylvia Christensen
5.27 mile run 🥶
41:34 run time. 2 rounds: 50 air squats, 40 jumping lunges, 30 sit-ups with 15# sandbags (feet under dumbbells), 20 pushups, 10 cal row — 12:42 lol dang jumping lunges. 5 rounds: 5 strict pull-ups, 20 hollow rocks
4
0
Theresa Rosenquist
I moved...
Walked 3.25 mi -> lots of basics: gob squats, light BP, GHHE>hold>GHHE, GHSU, Dips, pull-up prog., & Reformer.
2
0