With 95/65 lbs
Max rep press in 2 min
Rest 3 min
Max rep push press in 2 min
Rest 3 min
Max rep push jerk in 2 min

25 KB Swings (1.5/1) - 5 FS
20 KB Swings - 10 FS
15 KB Swings - 15 FS
10 KB Swings - 20 FS
5 KB Swings - 25FS
Front Squats use the KB as a Gobblet Squat, Hold the KB under the base and then keep at chest level

GI Jane
100 Burpee Pull Ups

OutSide WOD
10 OHS (115/80)
Run 100m
8 OHS-200m
6 OHS-300m
4 OHS-400m
2 OHS-500m
Measure out 50m and work on your transition times as you do down and backs, so 300m is 3 times down and back

Also FGB shirts and Hoodies are in. Ill bring in the box tomorrow morning for the 0900 class. All Shirts are tagged. Please show up and claim your prize.

We have one mistake that I am waiting for a update too. I am missing one Male Medium that will go to Michael Neely. Please wait and Ill email you when your shirt comes in

No classes Thursday or Friday
Have a Happy Thanksgiving

RUN 200M
1 SQUAT CLEAN (95/65)
50 DOUBLE UNDERS
2 SQUAT CLEAN (95/65)
45 DOUBLE UNDERS
3 SQUAT CLEAN (95/65)
40 DOUBLE UNDERS
4 SQUAT CLEAN (95/65)
35 DOUBLE UNDERS
5 SQUAT CLEAN (95/65)
30 DOUBLE UNDERS
6 SQUAT CLEAN (95/65)
25 DOUBLE UNDERS
7 SQUAT CLEAN (95/65)
20 DOUBLE UNDERS
8 SQUAT CLEAN (95/65)
15 DOUBLE UNDERS
9 SQUAT CLEAN (95/65)
10 DOUBLE UNDERS
10 SQUAT CLEAN (95/65)
5 DOUBLE UNDERS
RUN 200M

Happy Bday to Tina. I wont be at the noon class today again because of work sorry

Sorry for the late post, just got home

Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

So im watching my sister in Tempe today she's 2 hours from being an ironman so in honor of her
Here is the wod

Run
1 mile
25 burpees
Run 800 m
50 burpees
Run 400m
75 burpees
Not as much but still a smoker

AMRAP of
10 Front Squat (135/95)
50 Ft walking lung
10 Pull Ups

Sorry No Foundations again tomorrow. I have been very busy at work and I am behind. Lately I havent been able to make the noon class. Again I will attempt a foundations next week, it will be on Wednesday if it happens. Ill post here for more info. Thanks and again sorry.

As promised the first female hero wod

"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead

Run 400 meters

5 rds for time
9 wide grip dead lifts
6 hang power snatch
3 OHS

men 115
women 75

Sorry for the miss today I will hopefully make it the rest of the it's this dang job! Really the
Army expects me to go to work

For Time
4 x 400m
2 min rest between 400m

The Chief
5rd of the following AMRAP
3 min followed by 1 min rest
3 x Power Clean (135/95)
6 x Push Ups
9 x Squats

NO Foundations this week again. Sorry but the gyms closed on Friday.

Max Push Press of 135/95 in 3 min

rest 5 min
3rds
15 x Push Press (115/80)
15 Burpees

For Time
5 x OHS (115/80)
10 x GHD Sit Ups
15 x KB Swings (1.5/1)

Tabata something else

Tabata of

Pull Ups
Push Ups
Sit Ups
Squats

Add the total of all the lowest round scores for your total score

5 rds
7 Cleans (Squat) (155/105)
14 KB Swings (1.5/1)

JT
21-15-9
Handstand Push Up
Ring Dips
Push Ups


This is another big scale WOD. You can do all the movements just scale as needed. Use boxes for the HSPU and Dips and knock out those push ups as best you can.

Also there was a reqest for a FB page for the gym again. We have decided to make the female page on big gym page. Its open for everyone to use and post. Please drop in comments and check there for the WODs too. If you can get pictures up or talk about upcoming CF Events in the local area that you have heard about. This is a great place to put together a team for the next event!

Deadlift
3-3-2-1

6 Rounds
Run 200m
Rest 45 Sec


Sorry for missing noon today. The next couple weeks are pretty busy at work for me so please if Im not there by noon then take charge and knock out the WOD. When things calm down ill make it more

Dave