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Friday, July 5, 2013

WOD 130705

Hope to see we all have all of our fingers still attached after the fireworks last night. Great job on Bull yesterday, almost 70 of you showed up. I’m impressed.
This coming Sunday’s 8:15am class is going to be replaced with Pilates due to a scheduling issue. Shawn Robinson will be teaching it. Anyone with core/back issues I highly suggest you show up.
There will be a Sunday afternoon swim WOD hosted by Nick B. Info is on Fb and will be posted on the site Friday Evening
Free Class this Saturday at 8:15am is once again going to be a hoot. Come and see what CFGB is all about.

1.)15 minutes to Cycle 4 time
10 Ring Chin-up
10 Strict T2
10 GHD Sit-ups/Ab ma
10 Sledgehammer swings on tir
2.) WOD
Kong Jr.
3 Round
1 Deadlift 355/25
2 MU’
3 Cleans 205/145l
4 HSPU

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Akhmim Jones
12:7:44 355/165
After yesterday? It was all hard...
7
0
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Antonia Shanle
13:6:33 Modified
Pulled hammy=tears from TomSub 1 pull-up for 1 DL, row 150M for cleans
0
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Ashley Peterson
7:2:28 rx
3
2
Dude! How the F did you beat me!?
Justin Peterson
Soooo so fast!
Nick Burgraff
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Garrett Lowney
18:King Kong Sr. 4:01
(455# Deadlift, 255# Squat Clean)
9
1
Nice
Tina Schmidt
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Jeremy Dashnier
10:15
330 DL, Rx rest
7
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Justin Peterson
7:2:37 Rx
9
2
Sooo fast!
Nick Burgraff
#TWSS
Troy Foley
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Larry Loomis
7:24
mod MUs and 1 mat HSPU
2
0
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Marcie Kyllonen
11:6:38 155/80
6
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Mark Davis
44:8:33 205dl 75clean(should have went heavier)
7
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Mike Rusk
20:5:54 300# DL 165# CL
mod mu
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Natasha Shanle
13:6:22 Modified
225# DMod MURx # for cleanSub 16 Push Ups for HSPUs
5
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Nick Burgraff
8:45
245#DL, 135#Clean mmu
3
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Rebecca Smith
5:04
155#DL/85# clean..mu progressions...2 mats
3
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Tim Schmitz
7:10
235-DL 115-CL 3M-HSPU Mod-MU
7
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Tom Schmidt
4:22
3
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Troy Foley
8:7:58 MMU
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