Friday Nov 9 2018

One of the coolest things over these last 8 years of owning and operating CFGB has been watching my coaches settle in to their own shoes.  Now the time has come for my number 1 to take the reigns. Justin, I still remember the first day I met you and how squatting was like a foreign language to you but the look in Ashley's eyes when she introduced me to you told me that you were something special and after roughly 6 years later that has proven true. You and I have spent countless hours together through good and bad and not a day goes by that I don't thank the good Lord that you and I crossed paths. I look forward to seeing what you make of your year running this gym but know this: there is no one, and I mean no one in this world, that I would rather turn my gym over to than you. I love you pal and to all the members of CFGB please take care of Justin and our little gym.
Have a great Friday!
U.S. Army Spc. David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on Nov. 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. 

3 rounds for time
30 wall-ball shots, 20/14-lb. ball
75/55-lb. sumo deadlift high pulls, 30 reps
30 box jumps, 20-inch box
75/55-lb. push presses, 30 reps
Row 30 calories
30 push-ups
Body-weight back squats, 10 reps

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Krystal Lowney314d

๐Ÿ˜ขGood luck Grant!!!๐Ÿ‡บ๐Ÿ‡ธ

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Ummmm I died a little. 50:59@125โ˜ ๏ธ๐Ÿข๐ŸŒ
Thank u fellow 6:15ers for helping me finish ๐Ÿ‘Š๐Ÿผ๐Ÿค—
Thatโ€™s gonna hurt tomorrow
Less than an hour with 75 back squat thinking it was supposed to be 30 thanks Kelly for stopping me at 75
Mostly setups so I could keep Moving
37:47 2 RNDS all mods
185# BS
140# BS.
55#DL (no high pulls), step ups, 105# BS (not my body weight!) 20โ€ box squats to make knees happy.
52:13 200lb BW
Well that was something. Iโ€™ve enjoyed these last couple weeks and all the hugs and good words. I appreciate you all! Iโ€™ll catch you all at thanksgiving. Later๐Ÿ‘Š๐Ÿผ๐Ÿ‡บ๐Ÿ‡ธ
46:46. @ 182#. Pretty sure I broke everything in my body.
I would like to thank Buntin for shaming me into finishing. After the 3rd round of PP, I laid on the ground content. Justin thought I was done and congratulated me. Buntin "gently" pointed out I hadn't finished yet. After a 2min. rest, I finished.
35# SDL & PP, 105# BS, 10# WB
40 ish minutes, many mods for overhead stuff
43:38 step ups for box jumps
I weigh 165lbs
12#wb, 35# bar work, >20โ€ box jumps, push-ups from knees, 85# squat
35:12, backsquat 135#
Hour long ass bike
135# BS
Crossfit Sioux Falls
EMOM Power Snatch/OHS. Metcon - 50 dubs. 40 TTB. 30 snatch. 20 OHS. X 2 rounds. 16:01. TTB went ... and once they were gone - it was ๐Ÿข.
39:40 205#
Yesterday's FS up to 2@305#
50:25, 12# wb, 55# pp sumo dl,majority step ups, pu knees, 125# bs.
Worked until 8:45 p.m. Zeus completed on 11/12/18 in 34:43 with a 205# back squat taken from the rack and 24" box jumps.
38:31 rx but sumo DL #45, step ups
49:16 bwbs2= rest RX
35:26 (14# wb, 55#, 155# bs)
***Mods: #18 SA KB Thrusters/#18 SA KB SDLHP/16" B-SU/#18 SA KB PP/SA Row 23 cals/#20 SA DB BP/#40 SA KB FS & ๐Ÿ”ฅYoga๐Ÿ”ฅ
Painstorm XV
68:38 Rx
2 rds @ 41:00, several mods