Mother Earth

Thursday Oct 19 2017

Eric Wallace is in house tonight sessions will be 5:30/6:00/6:30/7:00pm. Please post below which time you would like and it is first come first serve. Eric in partnership with Cornerstone Chiropractic comes to CFGB every couple weeks and allows us to check out his services at a kindly reduced rate just for our gym. Eric helped me rehab my rucked out shoulders from basic training and within one session there was significant improvement. The next few month I followed his plan and I walked away with shoulder feeling brand new and I was really excited to not have needles randomly stabbing me anymore though:) The needles don't really hurt by the way I'm just a cat from time to time! Schedule in the comments below:

If you're reading this Wednesday night, you still have some time to order from our Fall/Winter apparel selection. No extras will be order, so please order if you want something. 
1.) Mother Earth
With a Partner
one works one does not, alternate at reps for each movement 
100 Handstand Push-ups, alternate every (5)
150 GHD Sit-ups, (15)
200 Burpees (5)
250 Sledgehammers (25)
300 Double Unders (25)
note: alternate partners at reps in ( ) 
*2.) Overhead Squat 3-3-3-3 @ approx 85%
*3.) 4 rounds of complex: 3 Clean +1 Split Jerk from blocks @ Low Hang (directly below knee)  @ approx 65%, rest no more than 3 minutes between sets
note: fast reset between cleans
*4.) Muscle Up Challenge Day 19 
19 Muscle Ups
*5.) 8 minute cap
 200m Plate Carry 45/25lb
note: walk around the pillars in the gym and keep track of your distance

Lisa Albanese851d

7:00 please and thank you.

Thumb wodmother1

Theresa Rosenquist851d


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38:50 w/Krystal πŸ™ƒ
36:19 w/Rachael
37:36 with Grant 😊
2 ab mats for hspu - ghd to =
34:58 w/ Holly and Bill S
HSPU from Box/Situps/SU. C&J Progression to 135. Worked up to C&J @ 192. Failed Jerk@ 200 x3
36:13 w/Sarge
41:56 w whitney
Solo 5 RFT 10 hspu, 30 sec plank w/45# plate, 20 kbs 26#, 25 sledgehammer, 30 du
41:07 with Faith
OHS 85# extra credit
35:30 with Jim Macco
39:25 with Jim! Best part of my day so far!!
1 abmat, GHD to //
Bets and I and I did 10 push-ups for the 5 hspu
35:30 w/ chuck brehm
My HSPU’s were sketchy AF.
Franky and BS from yesterday
9:14 Rx and 275 (almost back to normal under load)
39:25 with Grace!
1 abmat hspu
50:00 with Omar
I felt like we were hauling ass the whole time, and still 50! wth? LOL
40:35 Me & T Singles, I suck at sledging hammers πŸ€¦β€β™€οΈ
31:41 w Paula!
No sledgehammer, 10 πŸ“¦ hspu, sub 6cal for du
38:50 w/ Alyssa
Du/Su combo for me.
34:07 with my Dear Sweet Hubby ❀️
11:36 Franky, whoops
33:20 RX with SamπŸ‘ŠπŸΌπŸ€˜πŸΌ
OHS 125#
With Beth! She was a rockstar. πŸ‘ŠπŸ» Scaled HSPU, half GHD full, DU - still coming. OHS - PVC & Box, PC - form work w Derek, Plate Cary 450m
Kelsey and I 31:41, no sledgehammer. 1/2 hspu on box.
34:07 with my beautiful Wifey
Yesterday's Frankie - 6:50 / UB thrusters / 21 UB pull-ups, 8-4-3, 9 UB. Grip is the weakest link for UB pull-ups.
33:20 w/Lauren!
40:36 w/ Kate.
Everything was great until the SH strikes broke a fingernail. πŸ€— ya Kate!!! #trulyFun & Yoga & needles
31:06 with Tom