Join us for our weekly Community WOD at 8:15am.
Members: Gymnastics classes for November will focus on the movements Knees to Elbow/Toes to Bar/Strict Toes to Bar/Ball up on rings to pass through.
There will be three classes at various times of the day to help you get to one and work on your skills: Saturday 11/3 at 11:15am, Thursday 11/8 at 4:15pm and Friday 11/16 at 6:15am
Want to wish all the teams best as they take on the Gauntlet at CrossFit De Pere. If I’m not mistaken the action starts around 9:30am today. Hit up the community wod and then head over to cheer on CFGB Athletes!
Have a great Saturday!
Members: Gymnastics classes for November will focus on the movements Knees to Elbow/Toes to Bar/Strict Toes to Bar/Ball up on rings to pass through.
There will be three classes at various times of the day to help you get to one and work on your skills: Saturday 11/3 at 11:15am, Thursday 11/8 at 4:15pm and Friday 11/16 at 6:15am
Want to wish all the teams best as they take on the Gauntlet at CrossFit De Pere. If I’m not mistaken the action starts around 9:30am today. Hit up the community wod and then head over to cheer on CFGB Athletes!
Have a great Saturday!
1.) Every 2 minutes for 20 minutes 1 Clean & Jerk adding load each round working up to a heavy single
*2.) Every 2 minutes for 20 minutes 1 Snatch adding load each round working up to a heavy single
*3.) Every 2 minutes for 10 minutes 2 Front Squat establishing a 2RM
1.) Entertain Us
4 Rounds
Run 400m
*2.) Every 2 minutes for 20 minutes 1 Snatch adding load each round working up to a heavy single
*3.) Every 2 minutes for 10 minutes 2 Front Squat establishing a 2RM
1.) Entertain Us
4 Rounds
Run 400m
1 Legless Rope Climb
5 Power Snatch 155/105lb (approx 60%)
*2.) 10 minute EMOM
Odd: 10 Push-ups then hold Plank for remainder of minute
Even: 10 Strict Pull-ups then upon last rep hold chin above the bar until minute expires or you fail
*3.) 50 Back Extension
Note: Slow and precise
Odd: 10 Push-ups then hold Plank for remainder of minute
Even: 10 Strict Pull-ups then upon last rep hold chin above the bar until minute expires or you fail
*3.) 50 Back Extension
Note: Slow and precise
