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Saturday, April 8, 2017

Cornbread

Please join us for our weekly community workout at 8:15am. Everyone is welcome and do not worry if you have no clue what you are doing, we will teach you. Our coaches spend 30-40 minutes getting you ready for the workout and then for about 20 minutes you workout. It’s fun but it’s also a good learning experience because no matter if you never join CFGB we want you to walk out of our doors with a little more knowledge than you had when you walked in!
1.) 15 minutes to find 1RM C&J
2.) Cornbread
800m Run
21 Overhead Squat 115/85lb
5 Rope Climb
15 Overhead Squat 115/85lb
5 Rope Climb
9 Overhead Squat 115/85lb
800m Run
*3.) For time:
25 Axle Deadlift 225/155lb
50 GHD Sit-ups

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Alyssa DeNoble
19:23 ^145 c&j
Free wod with Cassie
4
1
2 WODs B2B --- πŸ’₯Boom!!πŸ’₯
Theresa Rosenquist
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Bill Hoisington
28:05 115# fs
205# c&j #5 PR
7
2
Nice job!
Jim Koehler
Boom Baby!!πŸ‘Š
Theresa Rosenquist
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Brittany Nohr
24:15
Subbed 125# back squats for oh squat. 185 clean pr
7
1
πŸ‘ŠπŸ‘ŠπŸ‘Š!
Theresa Rosenquist
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Cassie Christianson
Free wod
180# c&j pr
8
3
πŸ‘ŠπŸ‘ŠπŸ‘Š
Theresa Rosenquist
πŸ’ͺ🏼
Alyssa DeNoble
Damn girlllll πŸ’ͺπŸ‘
Rachael Salata
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Christian Stueber
Post OP walk #7
3.5 miles
5
0
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Chuck Brehm
13:10
315 Cleaned 325 twice
6
0
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Derek LaBonte
13:04
2
0
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Jenna Hanson
Free WOD
4
0
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Jennifer McFall
6 mile road march, 1hr 32min. took the girls so they biked
0
0
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Karl Bonkoski
19:06 95#OHS
170# C&J... 15# PR
5
1
πŸ‘ŠπŸ‘ŠπŸ‘Š!
Theresa Rosenquist
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Laura VanderKelen
17:47 rx
C&j PR 155#, clean PR at 160#, missed the jerk; 5 rounds of 20m sled push, 20m sled pull, 20 GHDs; Rotator cuff strengthening, ring rows, few ring dips. Trying to get better at gymnastics πŸ€Έβ€β™‚οΈ
5
2
πŸ‘ŠπŸ‘ŠπŸ‘Š!
Theresa Rosenquist
πŸ‘πŸ‘πŸ’ͺπŸ’ͺ
Rachael Salata
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Mary Stueber
Free WOD with Becky
140# C&J 5# PR
5
1
πŸ‘ŠπŸ‘ŠπŸ‘Š!
Theresa Rosenquist
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Pauly VanderKelen
14:06
C&J - 135,165,185,205,225,245,failed 250# / HH snatch extra credit from Thursday. Stopped @ 135# because of pain in my right knee bone structure / 5 rounds of 20 meter yolk walk with (4) 45# plates followed by 20 meter HSW.
0
0
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Rachael Salata
14:27
Free wod. 7x3 squat clean 125#. Row for run. Strict pull-ups for rope climbs. Lots of fun extra stuff.
1
1
I love fun extra stuff
Laura VanderKelen
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Rachel Meyers
Free wod.
2 mile walk with the dogs
4
0
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Shane Hanson
12:56
315# cj
6
1
Slick work today partner!
Ty Krueger
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Theresa Rosenquist
4 mi walked trying to keep all you crazies outta trouble😊
4
0
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Ty Krueger
365# C&J for a 5# PR
15:17 - Subbed 135# front squats for the 115# OHS due to shoulder and boy did those get heavy quick
2
0
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Tyler Shaw
15:48
275 clean. Once again missed the jerk
9
5
I know how you can hit it... 125 kilos is double reds and comp collars. Such beauty you won't miss.
Charlie Spry
Do you even workout?
Rachael Salata
I miss you too
Grant Soletski
Grant you're not a jerk
Laura VanderKelen
It's a rarity these days...
Laura VanderKelen
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