Posts by JoEllyn

FREE COMMUNITY WORKOUT TODAY @ 8:00am and 9:00am !!! We are so Thankful for our wonderful Coaches and CFBG athletes this year! Enjoy your friends and family today!

The Bluegrass Way 8x 1 3 position snatch (increasing starting at 50%) then Round 1) 0-5 min to complete: 21-15-9 Sit-Ups 3-2-1 Rope Climbs Round 2) 5-15 min to complete: 21-15-9 KBS (53/35) 9-6-3 Ring Muscle Ups ** FREE Thanksgiving Day Workout 8:00 & 9:00am ** ** Black Friday 6:00-12:00pm OPEN GYM ** CFBG Christmas…

The Bluegrass Way 3x 10 (each arm) Single arm KB row 3×10 tricep extensions then Round 1 ) 5 Min AMRAP: 10 Wall-Balls 5 Push Press @ (135/95) -Rest 4 minutes- Round 2) 5 min amrap: 10 T2B 5 Hang Power Cleans @ (135/95) -Rest 4 minutes – Round 3) 5 min amrap: 10 Burpees…

The Bluegrass Way 3×10 front rack lunge then “Jackie” *check your previous time

The Bluegrass Way “Triple 3 w/ a Twist” 3000m Row 300 Double Unders 3 Mile Run *50 min time cap* -Beginners/Intermediate can do it as a partner workout- *Athletes can do it CF Games style straight through or scale it by breaking it up.

The Bluegrass Way Superset (3 sets each): 1. GHD Sit-Up (Advanced = 25, Int/Beginner : 15/10) 2. Rope Climbs: *Advanced = 3 Rope Climbs, time-cap each set of rope climbs at 1 min. *Intermediate = 1-3 Rope Climbs, time cap @ :90 seconds *Beginner = 6-9 Knees to Elbows on Rope or Rings. then 30…

The Bluegrass Way EMOTM for 10 minutes 5 TNG Power cleans then Every 4:00 for 5 rounds: 20 Russian KBS (70/53) 10 Box Jump Overs 250m row Goal is 1:00 rest or more.

The Bluegrass Way 3X ME dips then “Amanda” ** THANKSGIVING SCHEDULE ** FREE WORKOUT on Thanksgiving Day at 8:00am & 9:00am OPEN GYM Friday- 6:00am-12:00pm

The Bluegrass Way 2RM Back Squat then EMOM x 12 Minutes: 1. 15/12 calorie Assault Bike 2. 10 T2B 3. 8 Strict HSPU Rx+ = Unbroken T2B, deficit strict HSPU (45# plates). ** THANKSGIVING SCHEDULE ** FREE WORKOUT on Thanksgiving Day at 8:00am & 9:00am OPEN GYM Friday- 6:00am-12:00pm

The Bluegrass Way – 5 rounds – 100m suitcase carry (50m Left, 50m Right) 200m Run -4 rounds- 10 Calorie Row 20 Mountain Climbers -3 rounds- 10 T2B 20 Push-Ups -2 rounds- 10 Single Arm KB/DB Thrusters (5 each arm) 20 Lateral Jumps over KB/DB -1 round- 10 Strict HSPU 20 Strict Pull-Ups *40 minute…