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Wednesday, December 16, 2015

Patience

Here is the deal with all the extra credit. First off if you just want to lift one day just hit up the barbell work. Or if you want to do the WOD and lift, pick 2 things from the barbell work. If you want to do all of it, do it but remember kids the importance of mobility and rest. The more you do the more you gotta take care of that vessel of yours. You just let us know what your intentions and goals are and we will help you get there. Everyone has the same opportunity to excel in this gym you just gotta use us for a little bit of guidance and support Also, Grant Packard will be in house weekly to assist will any body issues you may be having. Aurora BayCare and Howard Chiropractic available to you because we understand how serious you take the workouts you do at CFGB. Fix everything before it becomes an injury and you now have the resources to do so every week.
1.) Patience
10 rounds
10 Deadlift 155/105lb
10 Push-ups
10 Wallballs 20/14lb
*2.) Power Snatch 60/2, 65/2, 70/2×2, 75/2×2, 80/1×2
*3.) C&J 60/2, 65/2, 70/2, 75/2×2, 80/2, 85/1×3
*4.) Snatch Pull 80/3, 85/3×2, 90/3×2, 95/3
5.) Front Squat 75/3×2, 80/3×2, 85/3×2, 90/2×2
*6.) Row Session
15 minute warm-up and cool down
Row 5×500 @ s/m 28,30,32,34,34 rest 3 minutes between each segment

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Alyssa DeNoble
16:14
5
0
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Anna Schumacher
16:05 rx
13
0
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Anne Hoffman
22:38 rx
up to 110# FS
15
0
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Ben Hansen
20:54
17
0
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Bill Binsfeld
16:39
Had to do knee pushups for 4 rounds. RX weight
15
0
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Bill Hoisington
23:20 #135 7 rds 14# wb 3 rds 20#
16
0
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Brandi Binsfeld
23:45 rx
15
3
Slow as sh*t but nailed the PUs.
Brandi Binsfeld
You rocked the push ups! You could put on a push up clinic
Todd Rocheleau
Proud of you hon! Showed me up big time!
Bill Binsfeld
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Cole Cravillion
16:13
With a hefty warmup
15
1
And DU practice? =D
Theresa Rosenquist
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Daniel Joyce
17:11, 135 lb deadlift, 16 lb wall ball
8
0
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Grace Adler
17:21 rx
14
0
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Grant Soletski
17:23
0
0
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Jake Plennes
12:20
FS up to 260#
8
0
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Jamie Kemen
18:37rx
16
0
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Jim Koehler
18:59 RX
16
0
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Krystal Lowney
16:29 RX
18
0
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Laura VanderKelen
16:11 95#
Up to 85# power snatch, up to 105# c&j, up to 125# front squats
5
0
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Marcie Kyllonen
13:11 85#
11
0
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Mark Davis
21:10 125#DL
EC FS 135#/ P Snatch 95#
21
0
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Mary Stueber
18:40
22
0
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Michael Green
21:11 RX
Ec bs up2 285#
19
1
Nice BS!!
Theresa Rosenquist
Cancel
Michelle Johnson
12:10
17
3
BOOM Baby!
Theresa Rosenquist
Wow
Brandi Binsfeld
Flying!!!!!
Nate Hall
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Pam Bozec
19:21. Rx
100 ab mat sit-ups unbroken
17
0
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Paul Mantz
21:01 RX
Moving real slow this morning...
18
0
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Pauly VanderKelen
Sick Day :(
1
0
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Sam Adler
19:07 rx
10
0
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Scott Adler
15:46 (135#)
FS to 155#
7
0
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Sylvia Christensen
17:42 Rx
3
0
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Ted Kemen
13:31
22
0
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Theresa Rosenquist
19:50
eff'n WB! (better but still - e'f 'em!)
16
1
Diddo!
Brandi Binsfeld
Cancel
Tina Schmidt
13:13
10 ft. WB
12
0
Cancel
Todd Rocheleau
15:15
17
0
Cancel
Tom Schmidt
13:56
8
0
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