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Tuesday, July 28, 2015

Natu

We are just a little over a month away from our move to our new facility. We are going to have more space, over 100 feet of rig, more rings, more ropes, an area dedicated for weightlifting and an interesting new way to do our Handstand Push-ups and Wallballs! We will also have an actual lounge area to sit and hang out afterwards or beforehand. Our children’s room is tripled in size as well as area reserved in the workout area for parents with kids so they can see their kiddos while they workout and the kids can see their parents just the same. We are adding exactly 4000 sq.ft. of usable floor space. You have all supported this gym and we appreciate the heck out of it. Our goal of providing the best coaches, facility, equipment and community is and will continue to be our top priority. So once again thank you all for supporting CFGB and in exactly 34 days we will be up and operational in our new facility!

Growth is never by mere chance; it is the result of forces working together
James Cash Penney
1.) 15 minutes:
Floor to Hang, hold 3 sec.
Floor to High Hang, hold 3 sec.
Floor to Triple Extensions->Touch-n-Go Snatch
Work up to heavy load
2.) 7 minutes to work up
1-2-3-4-5-6-7-8-9-10……..
Overhead Squats 115/85lb
Ring Dips
2 minutes to change weight
6 minutes to work up
2-4-6-8-10-12-14………
Front Squat 155/105lb
Pull-ups
2 minutes to change weight
5 minutes to work up
3-6-9-12-15-18………
Back Squats 185/120lb
Hand Stand Push-ups
*3.) 5 rounds for time
13 GHD Sit-ups
25 Double Unders

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Alyssa DeNoble
6/6rd,10/10pu,5/10bs
14
0
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Amanda Zeamer
7 ohs, 8 fs, 12 bs
Snatches were on point according to JT
15
0
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Andy Glawe
6 ohs/115#, 8fs/155#, 6/9bs/155#
14
0
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Anna Schumacher
8/8 OHS with dips from high rings - 1/14 FS - 12/12 hspu
Up to 145# complex
11
0
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Anne Hoffman
6/7 ohs @75; 10 fs@95; 6 hspu(bs@105)
1 abmat; 55# snatch
15
0
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Bill Binsfeld
6, 8, through 9 squats RX weight
2 mat HSPUs
12
0
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Brandi Binsfeld
6/8/9
55#/65/75
14
0
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Brooke Allen
3 of 8OHSrx blue band/3fs of 8rx/6hspu of 6 107#bs
100#snatch
2
0
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Cassie Christianson
3/6 dips, 8/10 fs, 4/9 bs
Rx wt. Red band dips, pu 1 mat 85#sn
9
0
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Charlie Spry
6s, 8s, 3/9 HSPU
165#sn complex
17
0
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Grace Adler
1/7 RD (strict rd), 10/10 PU, 3/12 BS (strict HSPU)RX. 75# snatch complex.
jackson - 7/7 RD (on high rings), 4/12 FS, 6/6 HSPU (+ a strained neck...boo) wms rx/105# snatch complex. Sam - done (lots of mods).
10
0
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Jake Plennes
8 rnds/ 5 + 3 FS/ 3 rnds
190 snatch
9
0
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Jennie Campshure
7,8,9.
65#. 85# and 105#. No rack
7
0
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Jim Koehler
7/8 OHS @95. 9/10 FS @135. 9/9 HSPU @155
135# SN complex
15
0
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Jordan Heider
6rds, 4rds + 4FS, 3rds + 6HSPU
55# S, 75# FS, 85# BS, 2 Rds of Extra Credit
13
0
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Justin Peterson
8/8 Dips; 1/14 FS; 4/15 BS
215# Snatch
15
0
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Laura VanderKelen
1 of 8 OHS 65#, 10 FS 85# & 2 pull-ups, 95# BS 9 HSPU completed, no rack.
70# snatch
2
0
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Lindsey Koehler
29:22 Rx
RDCF Bring-a-Friend Partner WOD.
13
0
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Marcie Kyllonen
1/8 ring dips, 8/10 fs, 3/12 bs
Up to 70# snatch complex
11
0
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Mary Stueber
5/8 OHS (65#), 3/10 FS (85#), 7/9 HSPU (95#)
1 mat for 9s HSPU (Kipping) 55#, 60# Sq complex
17
0
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Matthew Luepke
I came, I saw, I sweated
Yeah I lifted some stuff, it was fun.
14
0
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Michelle Johnson
1/7 RDs, 3/10 PUs, 3/9 HSPUs
Rx wts, mix of unassisted/banded RDs, mix of unassisted/1 mat HSPUs; 80# snatch complex
15
0
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Nate Hall
6/10/9
^ to 165# snatch complex
14
0
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Pauly VanderKelen
4/8 Ring dips (high rings); 11/12 FS; 10/12 HBBS
195# snatch / 5rds of GHD sit-ups & DUs in 6:05 / C2B pull-ups
1
0
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Sal Bertuglia
5, 8, 2/9 HSPU
15
0
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Scott Adler
6 ohs 115#, 7/10 pull-ups 135#, 10/12 bs 165# rack
9
0
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Scott Herber
7 OHS, 10, 9 BS
up to 135 snatch
7
0
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Theresa Rosenquist
OHS: 7/4@#70, FS: 10/0@#85, BS: 9/6@#105
Sn:#65 EC: 5:28 1st DUs in 5 wks!!! =D >> MU foundations. Tomorrow is rest day.
14
0
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Tina Schmidt
through 7 OHS, dips from high rings; 10/12 pullups; 12/12 HSPU
125# snatch complex
18
0
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Zach Nasto
9 ohs, 12 fs, 9bs
Strict.... 205# snatch
18
6
What's a strict snatch? I want to see that.
Ty Krueger
Good luck with the baby appointment today!
Nate Hall
Strict dips, pull ups, handstands. But I could show you a strict snatch
Zach Nasto
Strict dips, pull ups, handstands. But I could show you a strict snatch
Zach Nasto
Good luck with the baby appointment today!
Nate Hall
What's a strict snatch? I want to see that.
Ty Krueger
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