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Saturday, August 1, 2020

Otter

Please join us this morning for our weekly free community workout at 8:15am. On Ramp begins Monday and this class is a great way to check out the gym before you get started at CFGB.
Today begins the 13 week Smolov Back Squat program. It will vary from 3-4 days a week of squatting. We will be squatting in class at least 2 times a week with the other squat days to be done through the extra credit. Lifting is going to get a little heavy over the next 3 months so remember that we have RomWod running daily. Make sure you use it if you’re planning on completing the entire program each week.
Have a great Saturday!

1.) Every 2 minutes for 14 minutes
3 (sets) x 8 (reps) @ 65%
1 x 5 @ 70%
2 x 2 @ 75%
1 x 1 @80%
2.) Otter
20 minute AMRAP
30 Walking Lunge
10m Handstand Walk
30 Step Ups 24/20”
10m Handstand Walk
30 Alternating Pistol Squats
10m Handstand Walk
*3.) Every 3 minutes for 5 rounds
10 Unbroken Deadlift, add load each round
20 Push-ups
*4.) 21-15-9
GHD Sit-ups with Medball 20/14lb
Hollow Rock

 

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Alex Ebert
Community WOD and 3 pistol squats shy of 3 rounds.
BS up to 275# (new PR) scaled to handstand wall walk ups/shoulder taps/ pistol squats with a box. Have a great Saturday!
6
3
Nice PR!
Justin Peterson
Great job
Steve Kaster
Thanks!
Alex Ebert
Cancel
Jim Koehler
18,074 m row. 83:22
3
1
🚣‍♂️🚣‍♂️🚣‍♂️
Theresa Rosenquist
Cancel
Justin Peterson
4+30 Lunges
Back Squats at 300, 325, 345, 375lbs
6
1
Looks like Lots of Barbells of Gold
Steve Kaster
Cancel
Kenzie Christy
community wod
BS @ 150, 160, 170, 180. those 3x8s sucked
6
0
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Liz LeCaptain
Open Gym & Back Squats ♥️
3 rounds: 5 100# Sandbag cleans, 10 cal row, 15 box jumps 20" = 7:38 / 160#-170#-185#-200# BS / 50 T2B for time = 3:54
5
0
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Pauly VanderKelen
Active Recovery
1.5 hours of Couples Tennis
0
0
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Sam Carter
3 rounds
125-135-145-155
0
0
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Sylvia
5 mile run
Stupid Strava turned off.. not sure on pace :(
0
0
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Theresa Rosenquist
3R + 27 WL**
** 30” HSHold/narrow squats (started w#18 KB, Nope!). BS: 80/90/100/120 (no box✅ below = ✅ not hurt✅
3
0
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Tom Fameree
C-wod, HSW practice
205, 220, 235, 250 BS
0
0
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