America the Brave

Sunday Dec 31 2017

Last workout of 2017 is upon us! 2017 was a great year for CFGB and I would like to thank you all for being a part of it. From the new faces to the faces that have been around from the beginning you all have a special place in my heart. Today we will be having the regular workout at 8:15am and then the yearly bi-annual beer mile at 12pm. The Beer Mile will take place at the Soletski Residence located at 1906 Rainbow Ave in West De Pere. 4 rounds of 1 Beer and a 400m Run. If you do not want to drink alcohol we have mineral water to scale. We have two heaters and will have the fire pit going in the driveway to keep us somewhat warm! Afterwards we will have pizza and a nice warm house to hang out together to get that alcohol out of our systems for a few hours. Everyone is welcome to come and run the race or just hang out and watch one of the greatest athletic feats known to mankind. Let's end this year off with a bang. Just a reminder CFGB will be closed New Year's Day reopening Tuesday. 
Have a great Sunday!
1.) America the Brave
10 rounds for time
Odd rounds:
20/17 cal Row
5 Bodyweight Back Squat
10 GHD Sit-ups 
Even Rounds:
20/17 cal Assault Bike
5 Bodyweight Front Squat
10 GHD Sit-ups 

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Beer mile - ? Time - scaled w/ 8oz shorties
Capped at 11 cal last round
185 bs/fs 25# med ball an mat sit ups
9 + 20/20 Cals
Happy New Year 🍾
Resting up for 2018!
Happy New Year! πŸŽŠπŸŽ†πŸŽˆ
Beer 🍻 mile at Grants 14:32 βœ…
100 burpees for time, 6 mile walk
Team WOD with Derek and Rach.
29:52 115# ab mat situps
Beer Mile 10:24
9 rounds +7/17 cal bike, 125lb BS/FS
Beer mile 17:14
Finished 8 Rds at cap
Every 1:30 - 8 hang power cleans @ 155# / 3x5 and 3x4 front squats at 255#. Goal was a 5x5 but I could not keep a good front rack position because my elbows dropped as I became fatigued. EMOM10: 8 strict ring dips for 80 total / 5,4,3,2,1,1,2,3,4,5 strict pull-up challenge / Suck It Up plank complex wearing 25# in the weight vest.
Team WOD with D^2.
Finished 8 rounds at cap
#125, ab mat sit ups #10 WB
Team WOD w/ Johnsons
Front squats destroyed me. Team WOD
πŸŽ‰πŸ₯‚ Happy New Year!πŸΎπŸŽ‰
CouchWOD: πŸ€’πŸ€’πŸ€’