Live Fire

Thursday Mar 12 2020


CFGB online store is live with new apparel. Women’s muscle tanks or cropped tanks and Men’s tees. Also, as requested, our fall sweatshirt in Men’s’ and Women’s is available again.  Store closes Tuesday March 24th. Shipping available at checkout.
Have a DBZ Thursday🤓
1.) Live Fire
Every 3:00 complete for 5 rounds
5-10-15 yard Shuttle Run (2 hand touch)
10 Deadlift 155/105lb
10 Bar Facing Burpees
**If there is time in class pick 1 extra credit or RomWod**
*2.) 5-4-3-3-2-1 Bench Press
Note: establishing a 1RM bench press is the goal
*3.) 5-4-3-3-2-1 Split Jerk from blocks
Note: establishing  a 1RM split jerk is the goal
*4.) 3 rounds for time:
30/24 cal Assault Bike
17 Chest to Bar Pull-ups
*5.) 50 Super Slow Back Extensions
Note: if you have any confusion with this movement please grab a coach to help you

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Cody Stelmach28d

It is DBZTuesdayz! But we will allow it for Thursday this week 😁

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Derek Zehms28d

I mean, everyday is DBZ day 🤷🏻‍♂️

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Whiteboard
1:30, 1:41, 2:10, SKIP, 2:01
135# DL
1:15-1:25 rx
1:12,1:11,1:09,1:07,1:05
RomWod
Slower than Jordan but less slower than Grant.
RomWod with my homies
:59, :57, :54, :60, :52
:48, :48, :47, :45, :42
235lb Bench. First time maxing in 69 months. Literally.
Bike cals & sit ups w Ashley P ... she has silly ideas of fun. 😳🥴
1:01,1:00,:57,:1:00,1:04
:54/:53/:53/:52/:52
*4.) complete in 7:50 with all C2B UB / C&J: 135,165,185,205,225,245, failed 255#.
1:20/1:25/1:30/1:32/1:25
Mobilized for like 68 minutes
1:40/1:33/1:29/1:28/1:22**
**I ran!!(ish) #🤞tomorrow🤞/stepped over the bar, BP to #120 (😲!), —>> 🍹🥃 w/ Hollywood.
1:10/1:07/1:07/1:04/1:03