Saturday

Saturday Jan 6 2018


Please join us for our weekly free Community WOD 8:15am. Great Workout, great people, phenomenal coaching and to reiterate it's 100% free. No pressure to join at anytime, you can come in for the workout every Saturday for as long as CFGB has our doors open for business. It's our goal to make you want to join yourself once you see all we have to offer from the community aspect to the world class coaching, facility and all the classes to fit almost everyone's busy daily schedule. Hopefully we will see you all today!
1.) Saturday 
2 rounds in 3 minutes 
9 Thrusters 95/65lb
35 Double Unders
9 GHD Sit-ups
2 rounds 3 minutes
12 Thrusters 95/65lb
35 Double Unders
12 GHD Sit-ups
2 rounds 3 minutes
15 Thrusters 95/65lb
35 Double Unders
15 GHD Sit-ups
2 rounds 3 minutes
18 Thrusters 95/65lb
35 Double Unders
18 GHD Sit-ups
2 rounds 3 minutes
21 Thrusters 95/65lb
35 Double Unders
21 GHD Sit-ups
note: if you complete the 2 rounds within the 3 minutes rest the remainder of time until the next 3 minute segment begins if you do not complete the 2 rounds within the 3 minutes when the time expires restart with the thrusters at the next level up and continue until all 5-3 minute segments expire record each round
*2.) Every 2 minutes for 12 minutes 3 Touch-n-Go Power Cleans adding load each round starting @ approx 60%
note: record each rounds load
*3.) 100m (20m segments) Dumbbell Farmer Carry 100/70lb, every time you set the dumbbells down complete 10 Dumbbell Push-ups, rest as needed
note: scale down dbs as necessary but once you choose your db you're stuck with them until 100m is completed
*4.) 21-15-9
Strict Chest to Ring Pull-ups
Assault Bike cal
*5.) 3 minutes each
right hamstring smash
left hamstring smash
right piriformis lacrosse ball smash
left piriformis lacrosse ball smash
right side lat smash
left side lat smash

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#75 thrusters and du
Community WOD
Was the place to be this AM
Pc ec done. Bmu and kip work
Rest day!
3-on / 1-off
Community and 10:15
PC at 145/155. Low ring work. Butterfly Work. GHDs and HSPU. All of my family has now attended free WOD ☺️❤️
Free wod with the Fam fam!
HSPU work too
Free WOD w Ted, Tommy & Barbi
Good times! 💪🏻🙌🏻👊🏻☺️
1 rd each 3 mins at 95
Only completed 1 of 2 Rounds at 15/35/15
Finished 2 rounds of the 9, one round rest of the way through
Lodge wod. 10 rounds: 25 du, 25 sit ups, 10 lunges, 10 air squats. 20:47.
Subbed T2B for GHDSUs due to the large class size. 9s complete, 12s complete, 1 round + 20 DUs for the 15s, 13/18 T2B in the first round for the 18s, 9/21 T2B in the first round for the 21s
Snatch doubles, resetting after each rep: 95, 115, 135, 155, 165, 175, one @ 185# / EMOM10: 10 C2B pull-ups for 100 total
Nice little Saturday. Went to the free WOD. Lifted some weights. Might go to bed bath and beyond but don’t know if I’ll have enough time.
1 round of each, finished through 10/21 ab mat situps
sub ab mat situps for GHD 65# thrusters
3 R, N4T{500m SkiErg/15 GH-HE/15 GHSU/10 Pushups/3 DHPU/8 BA-dips -> MWOD knee therapy.