Jamie Lannister

Saturday Apr 20 2019


Never discount the value of a good deed done on another, never ask how another is as a reflex unless the next reflex is to actually listen to their response and finally always think in the present and not about what’s past or what has not yet come.  
Please join us this morning for our free community class at 8:15am. Great chance for you to see what CFGB is about and maybe sweat a little bit too!
Have a great Saturday!
1.) Every 2 min for 5 rounds
5 Back Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 9 min AMRAP
10 Hang Power Clean & Jerk 115/85lb
10 Toes To Bar
200m Run
*3.) 3 Rounds
150m Row
6 Burpess Over Rower
- FAST AF
*4.) 5 Rounds
10m Yoke Carry 45+25/35lb plates
6 Sandbag Over the Yoke
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Whiteboard
5 PC shy of 3 rds 75# *
*started on T2B. Back squat 85/105/125/140/150
Community WOD
3 rounds (finished last 50m after time)
BS 75#- 150#
3rds? 65#
BS 95-170# // Free WOD
3+4 T2B, BS up to 235#
up to 205# BS
4 rounds + 10 C&J
HBBS: 190, 230, 265, 305, 340# / Practiced BIG Impact Games WOD with Fonti / *3.) complete in 2:53
125, 145, 175, 195, 210
BS ^ 200#