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Saturday, January 4, 2014

WOD 140104

Pilates 7:15am
Free Class 8:15am. Everyone is welcome to join us and see exactly what it is we do here at CFGB. We are proud of our product and are honored to give an hour once a week free of charge to anyone who is interested enough to walk through our doors. You interested?
Regular WOD 9:15am and 10:15am
January On Ramp starts Monday, please join us for the free WOD and stay after to talk to one of our coaches to get signed up.
Note: If temperatures are what they are predicting for Monday On Ramp start date will be Wednesday the 8th at same times 6:15am or 7:15pm. Please check website or Facebook for updates.
Happy Saturday!

1.) 30 minutes to establish 1RM Snatch and Clean & Jerk. Use no more than 10 reps to get to your PR attempt. Clock will start at 10 minutes after class start and at 30 minutes lifting is DONE so manage your time.
2.) WOD
4 minutes ME WallBalls 20/14lb
1 minute rest
3 minutes ME WallBalls 20/14lb
1 minute rest
2 minutes ME WallBalls 20/14lb
1 minute rest
1 minute ME WallBalls 20/14lb
Extra credit:
1.) Front Squat – 5 x 3 @ 80%
2.) Clean Deadlift – 3 x 5 @ 100%

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Pilates & Free WOD
Free w/Ralinda. 1rd+31puBonus: Synchronized Burpees
7
0
RaLinda Lamberies, Che Ater, Brooke Allen, Jennie Campshure, Theresa Rosenquist, Steve Schaefer and Charlie Spry
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Anne Hoffman
70# snatch 156 wallballs #14
3
0
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Ashley Peterson
Free wod with Garrett
1 rd+ 84 of something
0
0
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Brooke Allen
Pilates and free wod
130#F Cleanx4
9
0
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Che Ater
Pilates, Free WOD, skill work
Free w/ Jenae 1rd + 25bj + synchronized burpees :)
9
1
*Full contact pilates
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Christian Stueber
190 WBs @ 14#, Epic Mental Fail on Snatches & C&Js
8
0
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Jake Plennes
1 rnd + 46 push-ups
Free WOD w/ Shane
4
0
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Jamie Kemen
Free WOD with Shannan
Busy today! Thanks, Jake P for helping me dig out my missing jewelry from the boxes!!
5
0
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Jennie Campshure
Free WOD with Brooke!
75# snatch :)
7
1
You rock!
Brooke Allen
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Kimberly Nault
182 wall balls #14
Up to 95# snatch, no c&j. No PR
7
0
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Marcie Kyllonen
Free wod w/ Andy
1rd+100 push-ups&3 burpees
5
0
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Michael Sausen
132 wb
225 (235f) CJ. Went easy on snatch 135.
5
0
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RaLinda Lamberies
Free WOD with Crystal :)
8
0
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Rebecca Smith
Free Wod
3
0
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Ryan Froelich
Free WOD with Steve
1 round + 40 box jumps (24)
7
0
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Ryne Koehler
183
5
0
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Steve Schaefer
Free Wod with Kevin
1rd + 85bj
4
0
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Theresa Rosenquist
183 Clean only: #125/130(fx4)
Holy Smokin shoulders!! Good week, just @ the edge of over-doing it today, #3rdday&toast!
6
0
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Zach Nasto
Free Wod w/ gf
4
1
Aaaaw...
Troy Foley
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