Whiteboard Search
Saturday, August 15, 2020

You Ok?

Saturday Community Workouts have been a staple of this fitness institution since the beginning of CFGB times. With the exception of a few Saturdays due to competitions we have been running this class every single Saturday since inception. Covid caused a slight hiccup but we didn’t fret we just carried on as soon as we got the green light. Please come out and continue this great tradition with us every Saturday, starting with today.
Have a great Saturday!

1.) 9 Back Squat every 3 minutes for 4 rounds @ 70%
2.) You Ok?
5 rounds of:
20/15 cal Assault Bike
100m Sprint
rest 2 min
note: record each round
*3.) In 20 minutes:
5 power clean + 5 clean @ 50%
4 power clean + 4 clean @ 60%
3 power clean + 3 clean  @ 70%
2 power clean + 2 clean @ 75%
1 power clean + 1 clean @ 80%
*4.) 10 rounds
100m Row Sprint
30 sec Plank

 

You must login above to log your score

Grant Soletski
Free wod with Keri
We basically won the whole thing.
6
0
Add Comment Add GIF
Cancel
Ian Wilson
Community fun & grueling home workout with family
Good Sat.
4
0
Add Comment Add GIF
Cancel
Justin Peterson
16:32 with 20 Alt. DB curls at 30lbs each rest
325lb Back Squats
6
0
Add Comment Add GIF
Cancel
Kenzie Christy
14:30
BS @ 160# - tough cleans done all unbroken in 5:30 85, 100, 115, 125, 135 - def need to PR my cleans mobility✅✅
6
0
Add Comment Add GIF
Cancel
Pauly VanderKelen
Rest Day
Explored Fish Creek and Sister Bay.
1
0
Add Comment Add GIF
Cancel
Shannon VanPay
14:34
BS 4 rounds @ 155, 1 round @ 160#
7
0
Add Comment Add GIF
Cancel
Sylvia Christensen
Run
5 miles + 1.7 miles w/ 20# vest.
1
0
Add Comment Add GIF
Cancel
Theresa Rosenquist
Rest Day!!
5 days in a row = T-O-A-S-T!
0
0
Add Comment Add GIF
Cancel