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Monday, January 4, 2016

Nitro

If you want to get started with CrossFit, CFGB is the gym to do it. Over 250 members of all different shapes, sizes and abilities all working out side by side with enough equipment and space for everyone. Established and knowledgable coaches that have been to the pinnacle of our sport , The CrossFit Games and multiple regional appearances. We care about one thing here, you becoming the best through great movement and intensity that is matched by no other. Every person that walks in our doors is given the same opportunity to go as far as they want to go. Our On Ramp program is available to start at any point so what are you waiting for. Call us or stop in today. 
Have a great Monday!
1.) Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24″
5 power snatch 115/85lb
*2.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2, 85/1×2
*3.) Snatch Pull 80/3, 85/3×2, 90/3×2, 95/3
4.) 30 Muscle Ups for time
Note: Do strict until unable to complete a rep. No more than 2 fails
*5.) Establish 1RM Bench Press

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Alyssa DeNoble
22:35
23
0
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Amanda Zeamer
24:49 24 inch box 75# power clean instead of snatch
20
0
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Amy Zynda
8.67 rounds at cap 65#
I fell over a box with epic style. Now I am colorful.
13
0
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Andy Glawe
8rds+50m @ cap, RX
24
0
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Anna Schumacher
18:32 rx
155# bench press PR - 4:45ish muscle ups
17
0
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Ben Hansen
24:34
21
0
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Bill Hoisington
22:50 85# clean 20" step overs
23
0
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Chuck Brehm
16:18
15
0
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Cole Cravillion
23:43 rx
23
0
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Eric Hansen
23-25
Lost count so kept going until the timecap 95# 24" bj
17
0
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Erin Buntin
23:30; 20in
27
0
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Grant Soletski
20:35
pre wod with tom 5 rounds 500m/50 squats/30 back ext 29:03
18
0
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Jake Plennes
17:20
22
0
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Jason Nobles
18:00
10-9-8-7-6-5-4-3-2-1 HSPU (10-9) T2B (8-1) Front Squat from floor 185#
15
0
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Jennie Campshure
About 25:45 55# and 20" box
3
0
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Jim Koehler
23:59. 95#. 24"bbo
18
0
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Jordan Heider
19:47, 65#
I managed to make that a lot harder by shinning myself on round 1 and then again on 3. Ouch.
17
0
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Justin Bauer
22:03
15
0
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Justin Peterson
16:33
18
0
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Krystal Lowney
22:20
55# 20in box
25
0
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Laura VanderKelen
23:50 70# 24" box
30 blue band assisted muscle ups donezo
1
0
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Lindsey Koehler
Open Gym
Bench press up to 115# (not a PR). Snatches.
5
0
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Marcie Kyllonen
20:12 65#
16
0
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Marlene Hall
21:41 35# 20in
10
0
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Mary Stueber
19:51
55#, 20in step ups. Save the knee.
25
0
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Michelle Johnson
20:42
Sub PC for PS
21
0
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Nate Hall
18:32
24
0
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Nicole Lindquist
8 rounds @ time cap 55lbs/20in
16
0
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Pam Bozec
22:35 55#
100 ab mat sit ups
18
0
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Paul Mantz
23:39 95#
4
0
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Pauly VanderKelen
18:38
Snatch triples up to 185# reset every rep, single @ 195# / 6 UB Strict MU PR!!, 10 strict total followed by 20 kipping in sets of 3-5
1
0
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RaLinda Lamberies
20:39
65#/20"
20
0
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Robin Mueller
22:46, 45#
Step overs. Knee still angry from cleaning out last weeks snow drift!
9
0
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Sal Bertuglia
20:30
22
0
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Sylvia Christensen
22:35 (?) Rx
17
0
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Ted Kemen
23:37 Rx
24
0
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Theresa Rosenquist
22:30 (scl'd)
125m C2/20' BSO/#65.: BP 110/115(f)
19
0
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Tina Schmidt
18:30 Rx
24
0
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Todd Rocheleau
20:28, 95#
16
0
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Tyler Shaw
18:44
16
0
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Yvonne Otero
21:33
35#, step ups, walking.... apparently rehabbing an Achilles's takes forever...
0
0
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Zach Nasto
16:40
14
0
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