"SSgt Grace"

Saturday Jan 13 2018


Please join us this morning for our weekly free Community WOD. Come and check out CFGB, I promise you won't regret it (your legs, butt, core and a few other body parts may question your decision though:) Seriously though we got some great coaches and a great workout for you so please come on in. 
1.) "SSgt Grace"
The "CORPS" WOD
For time 10 sets of 10 Clean & Jerk
Sets 1 & 2 135/95lb
Sets 3 & 4 155/115lb 
Sets 5 & 6 175/135lb
Sets 7 & 8 155/115lb
Sets 9 & 10 135/95lb
2.) 5 rounds
10 Reverse Hyper
10 Bent Over Dumbbell Row
10 Banded Twist
3.) 3 minutes per 
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
Note: do this. 
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Sal Bertuglia278d

Finally!!!

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Brett Kohout278d

😳 This is a thing?! 🤯

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23:06 @65#, 85#, 95#, 85#, 65#
That was fun!!!
Free wod+ 16:51
23:35 I think? 45#, 55#, 65#
Should’ve went heavier. Still died. First day back in a while!
17:04 @ 95,115,125.
18:20 or 18:40
65/75/85/75/65
22:45 (115, 135, 155). 100 ab mat sit-ups & 30 reps 135# bench
23:22 75/95/115/95/75
Community WOD
SSgt Grace looked like a fun challenge but 🚫 cleans or snatches just yet
Sets of 5 DL up to 265#. Sets of 5 Cleans and front squats up to 165# (need a rack!). Box bar MU’s from forehead height.
23:05 65-85-95-85-65
GOT MY FIRST RING MUSCLE UP!!!
Free WOD (allllll the Sherman girls)
Happy Birthday nails and pizza/pesto fries for big sister's birthday! Sad I missed this one!!!
I identified as an average elite female today 17:13
Camelback mountain
🌵
29:04 🙃
85/105/115/105/85 Got my butt kicked but loved the challenge of this one. You vs Bar.
8 hours of snowboarding at Granite Peak!
21:28 RX
Free WOD
**Scl'd @ #55/65/75 & Row'd Royalty 18.1: 14:42 on SkiErg.
23:10 @45#,55#,65#
21:34 @115#, 135#, 155#
Free wod