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Monday, July 6, 2020

Float

We are excited to offer an upcoming athlete development program for kids ages 11-17. The athlete development program will focus on building strength, speed, and fitness through the teaching and learning of power and olympic lifts, along with a daily cardio based workouts, and core/abdominal training at the end of each session. Classes will meet every Monday and Thursday from 10:15 – 11:15 AM.
Please contact us via email, phone or just stop in. Classes begin the week of July 13 and run to Labor Day. Cost is $150. If you parents want to get in on the action and become a part of CFGB too, just say the word and we have a special deal for you!
Have a great Monday!

1.) EMOM for 8 minutes 3 Position Snatch (HH,H,F)
No fails. Do not drop bar during complex so choose appropriate weight
2.) Float
3 Rounds
Row 500m
50 Double Unders
12 min cap
Extra credit:
1.) 7 min. alternating every 30 sec. Hollow Rock and Superman
Holds if unable to rock.
2.) Front Squat 3 x 10 UB, rest 90 sec
note: Unbroken means no pause on top and you pick your weight adding load each round
3.) Split Jerk from blocks 5 x 2 Drop to blocks after 1st rep and immediately reset, rest 90 sec
note: start at approx. 65% adding load each round
4.) Suck it up
Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.

 

 

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Alex Ebert
9:31. W/ single unders
Snatch @ 95#
5
0
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Bradley Boockmeier
7:31. Tripped with literally 7 dubs left. Ugh
Snatched
12
0
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Bruce Hoffort
9:00-s
105# snatch complex, dropped to 75# per excuses. Back work 3x12, 10:00 assault bike.
3
0
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Christopher Adam
7:40
Core extra credit Mobility
9
0
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Christy Heiliger
10:08 RX
9
0
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Cody Stelmach
7:50 rx
First set UB, second set not so much
8
0
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Eric Hansen
9:40
9
0
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Grace Adler
9:53rx
60# (4)/65#(4) snatch complex
8
0
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Ian Wilson
7:40
10
0
Cancel
james macco
8:37. Too many trips
SN Complex @ 115#
3
0
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Jim Koehler
10 something
135-145# cleans for snatches
6
0
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Justin Bruehl
7:29 tripped once a round and averaged ~1:45 pace
Snatch 165(f),165,165,165,165,165(f),175,185
10
0
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Justin Peterson
7:12
Snatch Complex: 165x4, 175, 185, 195, 200lb. No fails.
8
0
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Kenzie Christy
8:07rx
complex @85# no fails FS @110, 115, 125 - OOF jerks went up by 5# each rd ending at 130 4 rds 5 unstable press 5 strict HSPU 10 toes to rings - scaled HSPU to abmat :) tried to practice my butterfly-ing
7
0
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Krystal Lowney
11:56 Rx
At home
9
0
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Laura VanderKelen
8:48
Snatches @ 85#; front squats 105, 115, 120
5
0
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Pauly VanderKelen
1.) complete at 155#
"Peeps" from 6-16-20 complete in 14:42 / "Float" complete on 7-9-20 at a moderate pace of 7:52.
0
0
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Ryne Koehler
10:57
95-95-105-105-125-125-145-145
5
0
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Sam Goldsmith
10:46 singles and high knee jumps
105# snatch
0
0
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Shannon VanPay
8:51
Snatch 65/75#
8
0
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Theresa Rosenquist
11:06 w/ Mods**
**2/1 SU/DU -> PSn 4@#45-4@#50 -> Suck it up/ SM/HR combo: 8x{1 min Plank/30” SM/30”HR(holds).
5
0
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Tim Houge
9:51 some DUs mostly singles
Snatches up to 125
10
0
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Tina Schmidt
9:06
Snatch 85-95 lb
4
0
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Tom Fameree
8:54
10
0
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Troy Foley
33:32
100-75-50-25: Cal row, cal AAB
0
0
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Yvonne Otero
10:20, 45# plate step ups - So SWEATY!!
Snatch 30#
7
0
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