Black Veil

Wednesday Nov 22 2017


Couple of reminders for us all:
-Thanksgiving CFGB closed
-Friday Clovis 8:15am, 9:15am & 10:15am, not a rolling schedule so pick a class and show up on time
Good news about Friday for Clovis it's supposed to be around 50 degrees and sunny! If you are on the fence about doing this workout because of the whole 10 mile run and the 150 Burpee Pull-ups don't you fret as you can take it on with a group or instead of doing the whole thing you can do half. The important thing is just that you show up and do your best.
-CrossFit Kids & CrossFit Teens 8 week program begins Monday December 4th through the end of January. More information under PROGRAMS tab
-21 Day Challenge begins next Friday, Dec. 1. Rice and full fat dairy will be allowed once again for this challenge. Sign up board will be up by the end of this week
-Finally, Joe Woldt from Aurora BayCare will be in the house this morning from 6:30am-7:30am. This is great service provided by our partners at Aurora BayCare Sports Medicine and if you have a nagging injury or boo boo this is a great opportunity to start the healing process with the greatest PT's in the land:)
Have a great Wednesday!
1.) Black Veil 
3 rounds
50 Wallballs 20/14lb
75 Double Unders
25 Toes to Bar
note: feel free to rx+ with 25/16lb wallballs
*2.) 3 Overhead Squat every 90 sec for 6 rounds @ approx 75%
*3.) Deadlift 6-6-6 @ approx 75%, rest no more than 3 minutes between sets
*4.) 3 rounds
15 Reverse Hyper 
20 Hip Extension
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Whiteboard
120 ohs
55’ 6# wall all was able to put toes to bar
Mental growth day
My rope broke in round one
10#WB toes not to bar
BS 1RM 285# (20# pr), OHS 115#
16:37, 10 T2b w/ 30 sec 35# weighted plank
Du got spicy real quick. Rip shoulders
Crossfit Generation 8:02
21-15-9 OHS(65#)/T2B/burpees; Hang Sn + Snach up to 115#; 10 UB BS up to 175#
24: something
t2b not happening toes to j cup instead and wb should be illegal.
DL: 305#
22:48, toes to rig and 2min DU practice
22:26 sub step ups
OHS 75#
Shocking how when you stop scaling to singles, the DUs start to show up.😜
CrossFit Mohawk Valley
6 sets of 2 BS 225#, 7 snatches at 110#, 5 rounds of 12 FS 115#, 15 toes to bar, 18 kettlebell snatches 35#
185# ohs with Sam missed that guy.
25:10 #12 WB
E.C. ohs #85, DL #125
27:30 14#wb
OHS @ 185# with Mr. Green
15:38 (14#, penguins)
19:45 (??), 16# WB
135 OHS. 235 DL. 170 SJ. Yesterday’s clean EMOM- 5 done at 155. The rest at 165.
**#10WB to box🙄/150 SU, heavy rope; 🔥Yoga🔥.
25:50, bike 2 min instead of DU, 6# WB, toes to rig