Friday, September 20, 2019
Lavender Brown
Men’s and Women’s CFGB “Freedom” Sweatshirts are live in the online store! $65 each. Store closes Oct 1st.
Sample sizes are at the front desk. (Men’s sample sizes M,L,XL. Women’s sample sizes S,M,L)
1.) Every 2 min for 6 Rounds
Back Squat 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
2.) 7 min AMRAP
10 Alt. Jumping Lunges
7 Cal Assault Bike
4 Medball GHDs 20/14lb
1 Bar Muscle Up
*3.) EMOM 5
5 Devil’s Presses 50/35lb DB
5 Burpees to 12″ target
Back Squat 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
2.) 7 min AMRAP
10 Alt. Jumping Lunges
7 Cal Assault Bike
4 Medball GHDs 20/14lb
1 Bar Muscle Up
*3.) EMOM 5
5 Devil’s Presses 50/35lb DB
5 Burpees to 12″ target
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Bradley Boockmeier
Not ideal equipment, lost track of rounds, but it felt like a really good workout so that’s all that matters 🤪
Squats up to 450#
6
1
What’s up with your equipment lately?
Grace Adler
3+ 3sit up
Step lunges, abmat sit up with WB14#. BS 115/135/145/155/165/165. Not at percentages prescribed.
6
0
Kelsey Waack
5 or 6 ... not sure. 🤔
‘Strict-ish’ c2b // 145-175# BS
3
1
The calorie total will tell you. 🤔😃
Sylvia Christensen
5+10 lunges
Where art thou lungs???? 3 rounds NFT: 3 BMU -> 10 T2B -> 10 hollow rocks
5
0
Theresa Rosenquist
4R + 10 + 1 cal**
**WOD Mods: B-SU (v. J-L)/#10 MB (#14 was 🤪). BS: to #140, 🔥🔥🧘♀️🔥🔥
0
0
Tina Schmidt
4 + 7 calories. My biking is really starting to come around...🙈
BS up to 235#
6
0