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Tuesday, July 7, 2020

Middle

We are excited to offer an upcoming athlete development program for kids ages 11-17. The athlete development program will focus on building strength, speed, and fitness through the teaching and learning of power and olympic lifts, along with a daily cardio based workouts, and core/abdominal training at the end of each session. Classes will meet every Monday and Thursday from 10:15 – 11:15 AM.
Please contact us via email, phone or just stop in. Classes begin the week of July 13 and run to Labor Day. Cost is $150. If you parents want to get in on the action and become a part of CFGB too, just say the word and we have a special deal for you!
Happy Tuesday!

1.) EMOM for 8 minutes 3 Position Clean + 1 Jerk (HH,H,F)
note: No Fails and do not drop the bar so choose appropriate weight
2.) Middle
AMRAP in 17 minutes
5 Push-press 135/95lb
10 Knees to Elbow
15 KB Swing 2/1.5 pood
Extra credit:
3.) 7 min Hollow Rock/Superman
Holds if you are unable to rock
4.) 5 x ME Deficit HSPU 2×45/1x45lb plate, rest 90 sec.
No resting in the basement, locked out is acceptable. NO RESTING ON YOUR NOGGIN.
5.) 5 x 5 Back Extensions, rest 90 sec.
6.) 3 x 10 Perfect GH Raises. No bouncing.

 

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Alex Ebert
Cleaned up to #135
Got to busy at work with calls to do the actual workout
4
0
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Bradley Boockmeier
Moved. KB Swings murdered me today
Cleans - 2@ 185#, 2@ 205#, 1 @ 225#, 1@ 235#, 1@ 245#, 1 @ 255#
11
0
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Bruce Hoffort
6+1 PP-s
CJ at 105# per excuses. PP @ 105-75#, KB @ 45#. EC = 20:00 Tabata abs, 10:00 Row
2
0
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Cassie Christianson
8+1 rx
Up to 135# CJ
6
0
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Cody Stelmach
6 + 1 KBS rx- died in round 4
Cleans up to175
10
0
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Eric Hansen
6-7? modified
95# mixed K2E and reg situps 53# KB
12
0
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Grace Adler
7+1PP
85# PP, 35# KB. Clean 85#.
10
0
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Holly Snyder
7rnds + 7k2e
55# PP- knees near elbow- 40#KB 70# for Clean Complex
3
0
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Ian Wilson
9 maybe 10?
Kevin, I might have lost count in all the fun. Either way we got a good workout!
11
0
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james macco
6
Clean complex up to 145#. / Ab work for EC
11
0
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Janelle Nehs
4 + 2PP
45# cleans. 35# PP. 27# KB swings killed me!
4
0
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Jim Koehler
8 +5 PP. 135#, toes to j cup, 40# kb
145-175# clean complex...no jerk
6
0
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Justin Peterson
8+6.9 K2E. Spent 169 seconds wiping sweat off my hands and getting chalk.
Clean & Jerk 185x4, 195, 205, 215, 235lb
10
0
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Kenzie Christy
5+5 literally none of my knees to elbows were good reps everything else RX
jerry - 25:38 (i think i died, this took longer than anticipated) cleans complex up to 125# GHR βœ… back ext βœ…
7
0
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Krystal Lowney
8 + 2 KBs
75# PP, Knees near elbows, 35# KB, lots of chalk.πŸ’¦ 85-95 cleans
11
0
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Laura VanderKelen
6+5 rx
C&J 105, 105, 105, 115, 115, 120, 120, 125
3
0
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Liz LeCaptain
5 + 10 Knees to Elbow - I wanted that to be more fun than it was
105# Clean complex
14
0
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Michael Green
7+8 k2e c&j 165#@4185#@2 225#@2
Cf total at 7:15 with Tim h 995#
11
0
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Mikayla Hanrahan
6+7KBswings
65#PP 40#KB Clean complex up to 75#
8
0
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Pauly VanderKelen
HG
1.) complete @ 205# / 2.) complete with 7 rounds + 11 KBS.
2
0
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Sam Goldsmith
5 + 7 k2e
135# cleans
1
0
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Shannon VanPay
6 scaled
1 rnd 95, 5 rnds 85# PP, knees near elbow, 1 pood KBS C&J complex 85-105#
12
0
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Sylvia Christensen
6+1 KNE
I tried so hard to avoid getting back to the bar for more KNEπŸ˜‚ 115-125 clean complex (pretty sure my lungs are still laying somewhere on the gym floor). 5.3 miles in the morn πŸƒπŸ»β€β™€οΈ
7
0
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Theresa Rosenquist
πŸ’¦8R + 6 K2CπŸ’¦**
**#45 PP/K2Chest/#35 KBSπŸ‡ΊπŸ‡Έ! Today was a pile of shoulder stability so I kept it conservative! & I pretended it was stupid heavy like JTP’s and paced off him. πŸ™€πŸ˜ƒπŸ€©πŸ‘Š & still wandered around like a zombie afterward. PCln&Jk@#75
8
0
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Tim Houge
5 rounds women’s RX
CrossFit total beforehand with Mr. Green himself: 140/325/345 810lb total. Clean and jerks at 165lbs
13
0
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Tom Fameree
7 + 1
155 - 165# clean complex
11
0
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Troy Foley
8 rds + 8 K2E
95# PP, knees-to-elbells; up to 115# complex
9
1
What are elbells?? πŸ˜‚
Sylvia Christensen
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