Posts by JoEllyn

NO classes TODAY! CFBG has OPEN GYM from 6:00am-12:00pm CLOSED NEW YEARS DAY (1-1-19)!

The Bluegrass Way  EMOTM for 10 minutes Power clean + Push Jerk (increase) then “Amanda” (10 minute time cap) then 3rds. 8 deadlifts (185/135) 12 BOJ (10 minute time cap) ** OPEN GYM New Years EVE- 6:00am-12pm CLOSED New Years Day

The Bluegrass Way 4x 8 Bicep Curl 4x 8 tricep extensions then 4rds. 500m row 20 KB swings 25 sit-ups

The Bluegrass Way  12 Days of Christmas!    

MERRY CHRISTMAS!!! We are so thankful for our Bluegrass family! CFBG CLOSED

The Bluegrass Way ** CFBG CLOSED Christmas Eve and Christmas Day!** With a partner, alternating complete rounds: 12 minute AMRAP 7 Box Jump-Overs (24/20) 14 Thrusters (115/75) 21 DU Rest until the running clock reaches 18:00, and then… With a partner, alternating complete rounds: 10 minute AMRAP 9 Burpee over bar 9 Hang Squat Cleans…

The Bluegrass Way 20 minutes to find a 1RM then 15 minute AMRAP 20 Russian KB swings 10 Renegade Rows (55/35 lbs) 20 V-Ups *Renegade Rows = Push-Up, Row Left, Push-Up, Row Right

The Bluegrass Way Every 7 minutes, for 4rds (28 minutes) 20/15 Cal Row 20 ball slams (30/20) 15 ring rows 10 HSPU 100m suitcase carry (AHAP: 50m left arm/ 50m right arm) then skill practice

The Bluegrass Way 4rds. 3 minute AMRAP 40 DU 20 push-press (empty barbell) 10 back rack squat jumps rest 2 minutes then 400m sled drag then stretching coaches choice

The Bluegrass Way CFBG will be closed Christmas Eve and Christmas Day! At Home workouts will be posted in wodify 20 minutes to find 1RM back squat then 400m run 15 Box-Facing Burpee Box Over Jumps (24″/20″) 20 Chest-to-Bar Pull-Ups 15 Box-Facing Burpee Box Over Jumps (24″/20″) 10 MU (ring or Bar) 15 Box-Facing Burpee…