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Saturday, April 16, 2016

Coral

I want to send a note to our athletes participating in the Festivus Games tomorrow at Titletown CrossFit. Kick some ass and have fun! The competition gets under way around 9am. Anyone that is interested in seeing a CrossFit style competition I highly suggest you stop in and show some support for CFGB and while you’re there say hello to our pals Jake and Nik. 
Free class this morning at 8:15am. Come and see what we can do to help in your pursuit of that 6 pack:) Everyone is welcome.
Have a great Saturday.
1.) 20 minute EMOM 1 Clean & Jerk @ 70-80% 1 RM. 
Note: Do not exceed 80%. This is a chance to work on consistency not a 1RM.
2.) Coral
20 minute EMOM
Odd: 20 Wallballs 20/14lb
Even: 20 Double Unders/7 Medball Cleans 20/14lb
3.) 5 rounds
12 Hip Extensions
1 minute Handstand Hold

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Amanda Zeamer
Festivus
4
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Amy Zynda
Free with Michelle
85# for barbell movements and lots of chitchat while running.
3
0
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Bill Hoisington
145x20. 16#wb. 20->10 reps a rnd
4
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Jenna Hanson
Free WOD with Sam
9:15 - 100# C&J x 20, 20 min EMOM.. Oh the pain
2
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Kayla Duchateau
Free WOD with Rosa
Going balls to the wall before surgery.
3
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Paul Mantz
Free WOD with my boys
4
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Theresa Rosenquist
Kettlbells & biking
Light & Rehab day.
3
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