July

Sunday Aug 26 2018


Thank you to all our coaches here at CFGB and all you do.  Bets and I are forever thankful to you all and without you it would be no where near what it is today, a kick ass gym! I truly appreciate all your effort and love for CFGB. 
Thank you to all that came out last night to celebrate Tom Fameree’s 9th place finish at the CrossFit Games. Great year capped with one heck of a party!

*** Reminder that today is the last day to order t shirt. We won’t be ordering extra, so if you want one, order it today***

Have a great Sunday!
1.) Every 2 minutes for 10 minutes 1 Snatch / 3 Overhead Squats, add load each round 
2.) July
3 rounds 
31 cal Assault Bike
7 Thrusters 155/105lb
*3.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
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Tom Fameree30d

Great group of people in that pic! Thanks Grant and the whole CFGB family for an awesome party last night. I’m so grateful for all your love and support.

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10 kilometers on the beach
Beautiful morning
Saturday’s complex at 185#-235#
9:37-9:38 RX
135# snatch and OH squat
10:13@135#, sub rower
Team WOD w/ Sarah, Tina & Jaime
EC - Front Squats PR for Sarah @ 105#
55-95 snatch/ohs
DL 235 (10lb pr), attempted 245 and couldn't get it off ground. must have gotten in my head.
At home modified
31 cals on rower and 7 C+J at 105# because I couldn’t thruster it.
ROMWOD!
SnOhs complex 55-75 / 13:22 @85#
^125 snatch/3 OHS. 32:56 (99.9% humidity at Solafide)
5 Clean DL + 3 HHPC + 1 split jerk ^135#. 1600m run, 50 air squats, 10 burpees, 40 SU, 10 burpees, 30 Lunges, 10 burpees, 20 KB swings, 10 burpees, 100m sprint then back up to 1600m run.
Another day of not looking at the clock @135
1 Pound Snatch PR to 126 lol. went 75,95,105,115, 126 and sent
9:38 @ 135#
Snatch up to 125#