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Friday, June 12, 2020

Rankel

Hero Forged Friday is a celebration of the lives of our fallen military members and public servants that have perished in the line of duty. The Heros we honor, I believe would not like to be called Heros as they all knew what their job entailed and the dangers associated with them and were in their minds just doing their jobs. Here at CFGB, these men and women are and forever will be remembered through the workouts honoring them as Hero WODs are something that forces us to push past our comfort level. These workout are grueling and cause your brain to say I can’t but when you’re deep in the workout, with no light at the end of the tunnel the memory and thought of the fallen put us right back in the fight. Every Friday at CFGB is Hero Forged Friday and if you’ve never experienced one for yourself stop on in and we’ll help you fix that.

Have a great Friday

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

“Rankel”

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

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Alex Ebert
5 rounds exact. RX
10
0
Cancel
Breanna Eger
5+0 RX
10
0
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Cassie Christianson
6 + 20 meters ish
6
0
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Cody Stelmach
8 + 7 BPU rx
Grant special for E.C: 7 min -30:30 (hollow +Superman)
10
4
Troy Foley
Way to go Cody!
Ian Wilson
Your hair game was awesome as well!
Jim Koehler
๐Ÿ˜‚๐Ÿ˜‚ thanks everyone!
Cody Stelmach
Cancel
Grace Adler
5+ 6 DL
DL 135#, KB 35#, short 200m.
12
1
Iโ€™m doing this at home after work, those weights look better to me๐Ÿ˜Š
Krystal Lowney
Cancel
Grant Soletski
6+50m
Brutal.
10
0
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Ian Wilson
7 + 100 meters
1
0
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james macco
5 + about 20 mtrs. Gross
3
0
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Jim Koehler
6 rds + 6 DL. DL 185#, 35# kb, burpees then bar touch, 600m assault bike
7
0
Cancel
Kenzie Christy
7+13 RX that was rough
7 round hollow rock & superman - was also rough GHD MU (transitions) from earlier not for time 5x3 strict press @75% as 0:30s dead hang from rig
11
2
It was all rough ๐Ÿ˜†
Cody Stelmach
12/10 hate heavy kettlebells๐Ÿ˜…
Kenzie Christy
Cancel
Krystal Lowney
6 + 7BPU
135# DL, 35# KB (at home)
7
0
Cancel
Laura Bosacki
6 Rds
DL 105# jumping pull ups KB 26#
10
0
Cancel
Laura VanderKelen
7+3 deadlifts
Wow.
8
0
Cancel
Linda Allie
5 rounds 3 deadlifts 95# for deadlifts, jumping pull-ups and 26# KB
First 2 rounds I did 15 KB swings for some reason
9
1
15 kB swings ๐Ÿ˜…
Cody Stelmach
Cancel
Liz LeCaptain
5 + 10 KB Swings
Happy Friday Everyone!
15
0
Cancel
Michael Green
5+50 meters I donโ€™t like running!
9
0
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Pauly VanderKelen
7 rounds + 50 meter run
EC: 2 Power Cleans + 1 Push Jerk from 6-7-20 @ 135,165,185,205,215, & 225#.
0
0
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Ryne Koehler
4+2 Swings
7
0
Cancel
Shannon VanPay
5 + 100m rx
11
0
Cancel
Theresa Rosenquist
Almost 6! (SO close!!)**
5 R + 540/600 m on Ass.Bike. (I pushed that -> ๐Ÿ’€โ˜ ๏ธ๐Ÿ‘ป! **subโ€™d: Burpees+JumpPU/Russ.KBS/600m Ass.Bike. Then MOB!! ->>> 3 mi walk
10
0
Cancel
Tom Fameree
6 + 15 reps
13
0
Cancel
Troy Foley
6 rds + 7 KB
Burpee jumping pull-ups
11
0
Cancel