Monday, January 11, 2016
Grace
Our next CrossFit Green Bay On Ramp will be starting Monday, January 18th. If you are a former athlete looking to get back in the game come and join the only CrossFit gym in Wisconsin that has sent a team to the CrossFit Games as well as coaching a Master’s athlete at the CrossFit Games. 3 consecutive years qualifying a team for regionals as well as qualifying 2 individual females. CFGB is a competition gym and we like it that way. So if you want to compete in CrossFit come and do it here. Now if you’re just looking to get in to the best shape of your life and kick a little ass along the way CFGB is for you too. You will train side by side with every level of CrossFit athlete pushing you to be your very best. Multiple coaches at every class with enough equipment and space to not feel crowded. Over 10 classes every week day, all day open gym, Green Bay Barbell, yoga, personal training, multiple classes every weekend including a team workout on Sunday’s. We will help you with everything from gymnastics, weightlifting, running, diet, mobility or anything fitness related you want. What are you waiting for? Give us a call or stop in to get signed up.
1.) Grace
30 Clean & Jerk 135/95lb
Note: full or power clean acceptable
2.) 50 GHD Sit-ups
3.) 50 Burpees to 6″ Target
*4.) Power Snatch 60/3, 65/3, 70/2×3 75/2×2
*5.) C&J 60/2, 70/2, 75/2, 80/2, 85/3×1
*6.) Row Session
Row 3 x 20 minutes @ 20 S/R, 3 minute rest between sets or 60 min run or airdyne
30 Clean & Jerk 135/95lb
Note: full or power clean acceptable
2.) 50 GHD Sit-ups
3.) 50 Burpees to 6″ Target
*4.) Power Snatch 60/3, 65/3, 70/2×3 75/2×2
*5.) C&J 60/2, 70/2, 75/2, 80/2, 85/3×1
*6.) Row Session
Row 3 x 20 minutes @ 20 S/R, 3 minute rest between sets or 60 min run or airdyne
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Amanda Zeamer
4:24 75# probably could have went 80
3:30 50 ball sit ups, 5:02 for 50 burpees, core class taught
20
0
Grant Soletski
10-9-8-7-6-5-4-3-2-1 deadlift 225/HR push-ups/db curls 35
With coop and Cody at armory
9
0
Pauly VanderKelen
2:15
GHD sit-ups - 1:37 / Burpees to 12" reach 3:50 / Power snatch up to 175# / Bar MU skill work / 50 C2Bs
1
0
Ryan La Count
1:59 RX
I tried for 10 every 30 seconds, but fell a bit short.
26
3
Tina Schmidt
2:25 First time doing Grace!
50 GHDs/burpees done!
27
1
Hard to believe it was your 1st Grace. Great job!!