Thursday, May 10, 2018
Run Away
USAW – Level 1 Sport Performance Coaching Course is coming to CFGB this coming June 2 & 3. This is a great opportunity to gain knowledge from a world class coach and greater insight to Weightlifting. Please click the link if you would like more info. https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=140451
I would like to introduce Elyse Catherine Bauer born this last weekend. Justin and Hollie brought her in Monday for us all to see and pretty much stopped the 12:30pm class in its tracks! Congrats you two, she is beautiful!
Have a great Thursday!
Yay for baby Elyse!
❤️❤️❤️
She’s so sweet! Keep bringing her in! ❤️
Aww congrats guys!!!
1.) Run Away
3 rounds
15 Thrusters 95/65lb
400m Run
2.) Every 3 minutes for 3 rounds 8 Overhead Squat @ approx 65%
*3.) 7 minute AMRAP
5 Deadlift @ 315/225lb
5 Muscle Ups
*4.) 5 rounds
10 Parallel Bar Dips
Parallel Bar Walk (end to end)
*5.) 22-16-10
Toes to Bar
Alternating Dumbbell Snatch 50/35lb
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
3 rounds
15 Thrusters 95/65lb
400m Run
2.) Every 3 minutes for 3 rounds 8 Overhead Squat @ approx 65%
*3.) 7 minute AMRAP
5 Deadlift @ 315/225lb
5 Muscle Ups
*4.) 5 rounds
10 Parallel Bar Dips
Parallel Bar Walk (end to end)
*5.) 22-16-10
Toes to Bar
Alternating Dumbbell Snatch 50/35lb
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
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Chris Ness
Drop in at CF OneShot 5k 21:43
3
3
I had a shit talker that needed to be addressed
Well that’s a lame one to drop in on for you. They didn’t get see your personality up close. Ha
😂
Christopher Adam
8:00; 155OHS
T2B/DB snatches 15min Amrap with FTNESS D 200m run 3 MU 5 S2O 185# 5rds
8
0
Danielle Sherman
??? - Slower than Bryn and Ashley!
Thrusters to box!!!!!!! 500 m skirg (ewwww). More HS practice.
5
0
Lauren Kalil
6:56
OHS 100#, parallel dips and walks, T2B/DB snatches, Hips to rings/MU work
12
0
Megan Vogel
8:47
Tried to keep up with Alyssa and Tom.... NOT. A. CHANCE. Nice work guys! 85# OHS, + #3 EC (green&red band) 175 DL
10
0
Nate Hall
7:20
145# OHS
14
2
Pauly VanderKelen
7:12
OHS @ 175# / *5.) complete in 3:42 / *3.) 4 rounds + 5 DL (All DLs UB. 3 rounds of UB MUs, last round was 3-2)
1
0
Theresa Rosenquist
8:52**
**400m SkiErg/#20 KB Thrusters -> BS v. OHS @#95 (no box). PEC: 50 GHSU/GH-HE & 3×{10 FBF #12.5 -> 3 min HSH & Shldr & Knee therapy.
10
0