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Friday, May 1, 2020

Manuel

Hero Forged Friday is upon us once again. At 1400 today I will be doing this outside of the gym with the exception of the rope climbs, for which I will be inside for a few minutes. Anyways, if you would like to join me please do. All the doors of the gym will be open, 4 big doors and 4 regular doors so if you want to climb a rope also, please do. Please practice social distancing throughout the workout and if you want to wear a facemask, do what you do. 
The website is going to be down throughout the weekend for launch of our updated website thanks to Troy Foley. Thank you Troy and look forward to seeing the updates!
Have a great Friday!
Congrats!!!! Looks like a pink hat, what’s her name?πŸ’—
Krystal Lowney 1:20AM on May 1, 2020
Congratulations!
Tina Schmidt 1:27AM on May 1, 2020
Congrats you two!!
Grant Soletski 1:36AM on May 1, 2020
Congratulations!! Another CFGB baby to hold!!
Grace Adler 1:51AM on May 1, 2020
Yay! Congratulations!!!
Kelsey Waack 2:04AM on May 1, 2020
It’s pink and blue hat. Hard to see but it’s a boy. This is Nolan Michael Riha. 8 lbs and 12 oz. Mom and baby boy are doing great
Matthew Riha 2:19AM on May 1, 2020
😍😍😍 So wonderful!! Welcome Nolan Michael!! Hugs to Heidi!!
Theresa Rosenquist 12:33PM on May 1, 2020
Congrats!
Amanda Zeamer 5:39AM on May 1, 2020
Congratulations!!!
Terri Hoffort 7:20AM on May 1, 2020
Congrats!
Cody Stelmach 12:44PM on May 2, 2020
Congratulations!
Rachel Meyers 2:40AM on May 3, 2020
Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.
Manuel
5 rounds 
3 min of rope climbs
2 min squats
2 min pushups
3 min to run 400m
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Unequipped At Home
1.) 12 min AMRAP
5 Burpees
100 Stride Run
10 Alt. Jumping Lunges
100 Stride Run
2.) ROMWOD

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Cody Stelmach
Manuel (w/weighted vest) βœ…
2
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Erin Briggs
Fitness with Friends Friday - Zachary Tellier : 27:55.
"Tabata" - Assault Bike Calories : 18 x 30 secs / 30 secs : 118.
1
0
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Grant Soletski
6/4/6/5 ripped then 40 ring rows, average of 50 squats 42 pushups and I crushed Cody on the last run
3
2
πŸ€₯
Cody Stelmach
🀣
Theresa Rosenquist
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Kelsey Waack
2.4 mile run
Some body weight stuff to get moving
4
0
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Liz LeCaptain
3 mile run
4
0
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Pauly VanderKelen
Rest Day
Worked until 9:00pm.
1
0
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Theresa Rosenquist
16.3 mile bike/1:01.10
w/ 20”:40” sprints x 15. πŸ’¨ @11-12 mph SSW
4
0
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Tina Schmidt
No vest. Total of 38 RC/300 squats/235 pushups
Crushed me. Just what I needed today!
1
0
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Yvonne Otero
1.5 mi walk, 21-15-9 squats, push-ups, sit-ups
JF leg lifts and mobility
4
0
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