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Sunday, January 8, 2017

Kicking Up Dust

First On Ramp of 2017 begins Monday. Classes are 1 hour long, are held Monday’s, Wednesday’s and Thursday’s at 6:15am or 7:15pm. We would love to have you as part of our CFGB Family. Contact us today or just walk yourself through our doors and get started.
Have a great Sunday!

1.) Kicking Up Dust
100m Shuttle Run (20m) 
21 Hang Clean Thruster 95/65lb
21 Pull-ups
100m Shuttle Run (20m)
15 Hang Clean Thruster 95/65lb
15 Pull-ups
100m Shuttle Run (20m)
9 Hang Clean Thruster 95/65lb
9 Pull-ups
2.) for time
50 GHD Sit-ups
50 Burpees
25 GHD Sit-ups
25 Burpees

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Alli Nowak
Thursday's WOD
5
0
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Amanda Zeamer
Finally rest day!
8
3
Why are there so many Sylvia's?! Ha!
Sylvia Christensen
Haha I was wondering that too!
Amanda Zeamer
😂
Sylvia Christensen
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Ashley Bourgeois
1.) 12:45 45# 2.) 21:30
Banded pu's.. ghd's to //
6
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Betsy Soletski
Yoga
2
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Cassie Christianson
7:52
Burpee ghd complete
6
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Derek LaBonte
5:44
8
3
Nice coaching today! You always have so much energy...👏🏻
Krystal Lowney
#truth #sundaycountry
Erin Buntin
I second that ^^ 😁
Ashley Bourgeois
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Erin Buntin
8:07
Burpee/ghd 10:40
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Krystal Lowney
11:41 RX
12:21 GHD/Burpees.
7
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Omar CruzRivera
1.) 11:14
2.) 15:02
6
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Pauly VanderKelen
CLFC
16 minute warm-up: hill intervals on the elliptical machine - burned 500 cals / 5x10 (each leg) Bulgarian split squats holding a 25# dumbbell in each hand / Sets of 10 good mornings - 95,115,135,145,155# / Arm curls - Worked up to a set of 5 with 50# dumbbells then 4x5 with 45# dumbbells
1
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Rachael Salata
Completed
Ankle sore. 100 m row for shuttle run. Took it as it was.
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Ryan Kyllonen
9:43
7
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Theresa Rosenquist
HomeWOD & Yoga
30 min bike, 15 min KB AMRAP: Cl & long press (#26): 10x R/L.
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