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Wednesday, July 8, 2020

Primo

Parents this is for you!!! Get those kids off the couch and back where they belong, at CFGB!
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!
Yo Wednesday!

Yike!!
Sylvia Christensen 8:01PM on Jul 7, 2020
S
Cody Stelmach 3:01PM on Jul 8, 2020
  1. 1.) 3 x 10 UB Back Squat, Choose a weight you will not fail on as this is the first of a series and each week you will add load to the previous week
    Note: No pause on top. Every 2 minutes.
    2.) Primo
    Row 1000m
    21-15-9
    UB Thrusters 105/65lb
    Bar Facing Burpees
    Row 500m
    note: Rest Thruster only in front rack or overhead. Bar is rested anywhere else start over at zero.
    Extra credit:
    1.) 7 minutes alternating every 30 sec. Hollow Rock & Superman. Hold if unable to rock.
    2.) 5 x 2 Snatch Pull + 1 Power Snatch, start at 65% and add load each set
    3.)  5 x 2 Clean Pull + 1 Power Clean + 1 Jerk, start at 65% and add load each set

 

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Bradley Boockmeier
14:48
Squats at 225#, 235#, 245#
14
0
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Bruce Hoffort
17:37-s
45# thrusters and burpees mixed with situps per excuses. 145# squats. EC=10:00 assault bike.
0
0
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Bryan Watruba
17:02 RX
#225 Back Squat
8
0
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Celia Osorno
16:07
Thrusters @ 55
2
0
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Cody Stelmach
13:54 rx
185, 185, 205 BS
12
0
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Eric Hansen
16:55 65#
14
0
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Grace Adler
15:55 rx
BS 95#
13
0
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Holly Snyder
15:16 55# Thruster
105# back squat
12
0
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Ian Wilson
13:54
15
1
Nice time.
Cody Stelmach
Cancel
James Lyerly
Rest day
9
0
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james macco
Rest day. Rx
15
0
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Jim Koehler
15:59. 65#
135 -185# bs
10
0
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Justin Bruehl
16:? First barbell thrusters in 3 months +pain free
B.squat 185 225 275 🤗
16
0
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Justin Peterson
12:12
Back Squats at 235, 265, 300lb
14
0
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Kenzie Christy
13:01 rx
BS @ 125, 145, 155 snatches from 70-100# cleans from 100-125# 5 min SB carry drop every 20m butterfly practice
14
0
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Krystal Lowney
15:58 55#
0
0
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Liz LeCaptain
18:27
115-125# BS
14
0
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Michael Green
13:21RX. Bs 205# 205# 225#
7:15 fun
15
0
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Mikayla Hanrahan
17:40 55# thruster
95# BS
7
0
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Pauly VanderKelen
Rest Day
Laura had a 10 hour day in surgery :( Worked on EDUC 206 Final Paper / 3x10 HBBS complete on 7-9-20 @ 225,235, and 245# / "Primo" complete on 7-15-20 in 13:35.
0
0
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Sam Goldsmith
20:46 75#
225# squat
8
0
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Shannon VanPay
16:26 rx
BS 105#
13
0
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Theresa Rosenquist
Walk & ROM day
4.1 mi/1:05.45/15.7min pace. SO hot this week! 2days hard/1 day easy&recover H2O&electrolytes
13
0
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Tim Houge
15:57 @75lbs
Back squats at 155, still recovering from yesterday
15
0
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Timm Uhlmann
14:46 rx
155, 165 BS
2
0
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Tina Schmidt
14:20
BS @ 135#
9
0
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Tom Fameree
14:15 @ 75#
175# BS
14
0
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Trevor Snyder
18:29
135# bs, 75# thrusters
8
0
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Troy Foley
14:20 (75#)
Squats at 165#, 185#, 205#
13
0
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