Just Do It!

Thursday Jul 12 2018


Today is the last day to sign up your team for the Just Send It!!! Coed competition going on this Sunday from 8am-Noon. It’s only $30 for the Team - $15 per person!
All proceeds will be going toward a HUGE party for all of our members to congratulate Tom on making it to The 2018 CrossFit Games! Get your team signed up now! Don't be silly!

Saturday, the gym is closed to CrossFit classes, and we encourage our members to join us for a super fun workout on the bridge for Aurora BayCare Open Streets. CFGB has a great opportunity to have a 45 minute workout on top of the Main St. bridge in Green Bay! We will have a booth set up from 9am-1pm, and the workout on the bridge starts at 10:45am! Bring your family and friends. 
On Sunday we have two events! In the morning, we will be having our Just Send It co-ed team competition to support Tom Fameree for making it to The CrossFit Games. Registration for this will close on Thursday night. Athletes can expect a detailed email on Friday. 
At 1:30pm on Sunday, Steve K. will be instructing his second of three rounds of swim WOD instruction at the Ashwaubenon Aquatic Center. These sessions are designed to give athletes more confidence in the water and get a great workout too, while being instructed by someone very experienced in the water.
1.) 1.5 mile Run for time (or 3 mile Assault Bike)
2.) Every 2 minutes for 5 rounds 3 Back Squat @ approx 80%
*3.) 7 rounds
10/7 cal Assault Bike
10 Strict Handstand Push-ups
*4.) 3 rounds
40’ Overhead Dumbbell Lunge 55/35lb (20R/20L)
50 Double Unders
*5.) 100’ Handstand Walk with Obstacles every 10’ (must complete 10’ increment with obstacle 1 & 2 45lb plates)
*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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13:15. 175# bs
Db oh lunge& du✅ 10min Emom of 5 strict pull ups 5 strict hspus 1 mat
Slow and steady apparently. Everything hurts. Squats at 115#
225# BS, assult bike/HSPU, 100’ HS walking
7:25 Assault Bike
335# BS
255# BS Crossover
Very comfortable 10:30
365# BS I ran on a treadmill. I don’t know how much of a difference that makes, but I was very pleased with how I felt.
3000 m row 14:22
135# BS
Put on my socks all by myself (back). Terri spotted me.
#3 & 4 extra credit
15:20 with stroller
155# BS
10:37 275
7:02 Bike; 275#BS
7Rounds 10cal AB/10strict HSPU 3 Rds for time of: 40’ OH DB lunge @55 50 DU
6:53 assault bike
275# BS
15:04 slow and steady
BS 8 reps @115# x 3. Had to leave early for work.
i dislike running. Did the 4x6 push jerk at 155 cuz my legs said no to squats after 6x3 on Tuesday.
Surgery until 8:30pm = long day and no workout
165# BS
6:51 Bike
275# BS
#185 bs w #185 DL x 10. 1 min ReRow: 355m (1:24.5/500 pace)
BS @ 335#
305# HBBS triples (no belt) / EMOM15: snatch complex from Monday *4.) complete @ 175#
1.5 miles = 11:00ish
AssBike/HSPU = 15:00
EMOM BS
BS 170#
12:40 (20# vest), 185# BS
Special shoutout to Mötley Crüe for getting me through this😅
205# BS
10:21 biked 3 miles
115# BS, CrossOver