Wednesday, March 4, 2015

3rd March 2015 by Mike

imageHappy Happy Birthday to Mark DeCelle! When you blow out your candles can you wish for spring?? Have a great day Mark!!

W.O.D.

Goat Day!!!!!

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Pick your Goats, time to practice!!!!!!

Don’t forget Thursday night, join us to watch the live stream of W.O.D. 15.2 – starting at 7pm!!!! Some of you may even attempt it!

Tuesday, March 3, 2015

2nd March 2015 by Mike

Tony Schifano’s special day!!!! Tony is getting two new knees today!! We are thinking of you and wishing you a speedy recovery!!

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This WOD is for you Tony!

W.O.D.

“Pairs” (teams of 2)

Rowing for 2 Knees (2k between two of you)

Partner Cindy

20 rounds of:

5 pull ups

10 push ups

15 squats

partners are alternating rounds

finishing with 100 Burpees combined……..while one partner doing how ever many Burpees they can – other partner is holding the bottom of a squat!

Enjoy! :) Don’t forget yoga tonight at 6:15.

Monday, March 2, 2015

2nd March 2015 by Mike

W.O.D.

21 – 15 – 9

Hang Power Cleans 135#/95#

KB Swings 1.5/1 pood

Box Jump 24″/20″

Sunday, March 1, 2015

28th February 2015 by Mike

Reminder – there is no Yoga today!!! Yoga on Tuesday ay 6:15pm

Sunday Showdown

W.O.D.

Three Rounds for Double Under/Single Under Reps

Partner A vs. Partner B

Partner A does 20 Med Ball Cleans while Partner B does Double Unders/Single Unders

Switch!!

Partner A does 30 Ab Mat Sit Ups while Partner B does Double Unders/Single Unders

Switch!!!!!!

Partner A does 10 Burpees while Partner B does Double Unders/ Single Unders

Switch!!!!!!

Rest one minute between each round

score is how many Double Unders/Single Unders each person gets

Don’t forget to enter your scores For 15.1 and 15.1a

Saturday, February, 28, 2015

27th February 2015 by Mike

Incredible job CFGB! Way to tackle 15.1……..don’t forget to get your scores in so we can validate them! Scores must be in on Monday in order to count.

W.O.D.

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Teams of 2 – 4

Row 6K

while resting each team member must accrue 5 minutes of a plank – broken up anyway you would like!!