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Saturday, October 14, 2017

Night Fire

Please join us for our weekly free Community WOD at 8:15am this morning. This class is held every Saturday as it has been for the last 7 plus years of CFGB’s existence and there is no better opportunity for you to come and hang out with the greatest community in all the land! Ha, so I am a little biased on that one but it is truly how I feel about this little gym and it’s a nice way to showcase how much our coaches will teach, push and congratulate you all within an hour. You don’t have to be a member to have access to our coaches and facility but the moment you walk in our doors you will feel like you’re with old friends. Come and see for yourself all that CFGB has to offer! 8:15am be there, you won’t regret it!
Have a great Saturday!
1.) 4 Overhead Squat every 2 minutes for 10 minutes @ approx 70%
2.) Night Fire
7 minute AMRAP
15 Power Snatch 95/65lb
10 Chest to Bar Pull-ups 
*3.) 21-15-9
cal Assault Bike
Dumbbell Cleans 50/35lb
Note: one head of Dumbbells must touch ground every rep. And. Chris yes it is a full clean in case you’re wondering. 
*4.) 50 GHD Sit-ups for time

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AJ Fameree
3 + 5 ps
145# OHS. Also did the free WOD
6
0
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Alyssa DeNoble
Free wod
110 ohs. 2 hours of scrubbing boat seats.
2
0
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Angel Anderson
3+1 PS 65#/ring rows
85# OHS 50 GHDs
5
0
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Betsy Soletski
2+10 pulls ups + 6 snatch 55#
Started with pull-ups. Some chest to bars but more regular. 95# OHS
7
2
Nice OHS! 💪
RaLinda Lamberies
Thanks! One of my fav movements.
Betsy Soletski
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Brett Kohout
3 + 3 ps @ 75#
OHS 95#
8
0
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Brittany Nohr
Yesterday's wod on bike
1 mile bike 5 rds
3
0
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Bruce Hoffort
2 rounds + 6 power snatches @ 75#
125# OHS
3
0
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Bryn Odberg
2+5 c2b (55# snatch)
85# OHS
4
0
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Eric Hansen
3 + 10 PS 70#
125# OHS
4
0
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Hannah Fameree
2 rounds + 10 PUs (OHS @ 65#, snatch 45#)
Started with the pull-ups instead of snatches. Free WOD too
8
0
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james macco
2+4 c2b
Ohs 145, rounds 1-3. 155, rounds 4-5 50 ghd’s for time: 1:32
4
0
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Jim Koehler
3 rds at 75#
130# ohs
2
0
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Kate Mantz
3 + 5 pull ups 35# (pull ups 1st)
OHSquats 50#, 100 ab mat wall ball sit ups
4
0
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Pauly VanderKelen
Moving Day!
8:30am - 3:00pm moving / 3:00pm - 11:00pm cleaning
0
0
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Rachael Salata
3+22
125#
2
0
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RaLinda Lamberies
2+ 6c2b 55# snatch
85# OHS with 5 sec pause on #4 all 5 rds.
5
0
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Scott Adler
Free wod
2
0
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Theresa Rosenquist
SwimWOD
3 R4T: 100m/10 Pushups/100m/25 ASq/100m/25 situps. (25' ish)
0
0
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