9.6.12 "CFNE GG Finals"

September 05, 2012

New Tshirts are In the Store!!!
They are SWEET and SEXY!
Just $25……they go quick!!!


Pat and Jana! Welcome to the CFB Family!!!

Strength
15 mins to Work up to a Heavy 1 rep Power Snatch
Rest :90sec between sets

CFNE Garage Games Final WOD:
FINALS
15-12-9-6-3
Power Snatch 115/85
Barbell Burpees

L2-(95,65)
L1-(75,45)

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  1. Wade Reply

    WOD – 10:30 with #95 on the power snatch. Still being careful with my healing lower back. I also did regular burpees instead of over the bar to save some tread on my knee cartilage. Awesome 5:30AM class today!! Mantis killed it!

  2. Wade Reply

    btw LOVE the new tees! Nice design work once again Nator!

  3. Brian Del. Reply

    Strength-75# Power Snatch
    CFNE WOD-7:44(55#) i have to go heavier next time
    Cash out:
    3 rounds not for time of
    10 strict false grip ring pull ups
    10 GHD situps
    10 alternating 1 leg sit to stands

  4. Nugz Reply

    Endurance:
    5 rounds:
    Bench @ BW (195#) with…
    Bent Over Row @ half BW (95#)
    Super-set with1min rest between each

    Then…

    5×10 GHD Sit Ups with…
    3×3 Squat Clean and Jerk @ 65% (180#)

    Then…. (this part was aweful!!!)

    60min Time Trial Running
    I covered about 7.5 miles
    HUUUUUUUGE PR for me!!!

  5. CC Engine Reply

    6:30 pm w/ Nator & pretty big class. (5:30p was a big class again too! Great to see so many CFB’ers! )Welcome to a lot of new people!! 🙂 & We had about 5 Sarahs (including Cuch) in the gym that’s all I know! Lol!
    Strength: only could do 45# so far w/ Power Snatch. PR. Only did up to 35# previous. And did it at least 3x.
    Wod: 8:32 – 35# Unbroken – should have tried at least 40#. Suprised myself, but it’s all in the form! It starts to click after awhile. And it’s true, warming up with the movement before the Wod, really helps for during the Wod! Have a good nite everybody! 😉 CFB 4 Life – Yeah!!! Lol

  6. CC Engine Reply

    Oh & great job Coach “Nugz”! Pretty impressive, especially “after” those 2 big WOD’s, then doing over a 10k race! Lol. 🙂 I can appreciate it “cause I used to do a lot of those 10k”s in the old days!!!

  7. Page Lockhart Reply

    Thanks Wade for thumbs up on the tshirts..!
    Can’t wait to see everyone in them!!
    Great job by evening crews tonite and
    CC was not exaggerating there were
    Two new Sarah’s and two veteran Sarah’s!!
    Thx for 6:30 people helping the intro people.
    Love u all!!

  8. CC Engine Reply

    And yes Page, the new tees are wicked sick!!! Lol 😉 (Great graphic designing ‘Nator!! We’re so lucky to have you for so many different reasons!)

  9. Mantis Reply

    Wade, you are a great 5:30am motivator!

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