Night Fire

Saturday Oct 14 2017


Please join us for our weekly free Community WOD at 8:15am this morning. This class is held every Saturday as it has been for the last 7 plus years of CFGB's existence and there is no better opportunity for you to come and hang out with the greatest community in all the land! Ha, so I am a little biased on that one but it is truly how I feel about this little gym and it's a nice way to showcase how much our coaches will teach, push and congratulate you all within an hour. You don't have to be a member to have access to our coaches and facility but the moment you walk in our doors you will feel like you're with old friends. Come and see for yourself all that CFGB has to offer! 8:15am be there, you won't regret it!
Have a great Saturday!
1.) 4 Overhead Squat every 2 minutes for 10 minutes @ approx 70%
2.) Night Fire
7 minute AMRAP
15 Power Snatch 95/65lb
10 Chest to Bar Pull-ups 
*3.) 21-15-9
cal Assault Bike
Dumbbell Cleans 50/35lb
Note: one head of Dumbbells must touch ground every rep. And. Chris yes it is a full clean in case you're wondering. 
*4.) 50 GHD Sit-ups for time


Login to comment
Whiteboard
3 + 5 ps
145# OHS. Also did the free WOD
110 ohs. 2 hours of scrubbing boat seats.
3+1 PS 65#/ring rows
85# OHS 50 GHDs
2+10 pulls ups + 6 snatch 55#
Started with pull-ups. Some chest to bars but more regular. 95# OHS
3 + 3 ps @ 75#
OHS 95#
Yesterday's wod on bike
1 mile bike 5 rds
2 rounds + 6 power snatches @ 75#
125# OHS
2+5 c2b (55# snatch)
85# OHS
3 + 10 PS 70#
125# OHS
2 rounds + 10 PUs (OHS @ 65#, snatch 45#)
Started with the pull-ups instead of snatches. Free WOD too
Ohs 145, rounds 1-3. 155, rounds 4-5 50 ghd’s for time: 1:32
3 rds at 75#
130# ohs
3 + 5 pull ups 35# (pull ups 1st)
OHSquats 50#, 100 ab mat wall ball sit ups
Moving Day!
8:30am - 3:00pm moving / 3:00pm - 11:00pm cleaning
2+ 6c2b 55# snatch
85# OHS with 5 sec pause on #4 all 5 rds.
Free wod
3 R4T: 100m/10 Pushups/100m/25 ASq/100m/25 situps. (25' ish)