Wednesday, March 18, 2020
Time Out
Yesterday at 5pm executive order # 5 came down from the Governor’s office saying we cannot have any more than 9 people in the building at any given time so in order to keep this place open and people safely exercising we will be having 1:30 hour openings for up to 9 people including 1 coach. The WOD and a warmup will be posted at the gym every morning and the coach will be roaming the premise doing what the coach does: coaching.
Every day prior to 8pm class times will be updated as they can and will change daily and as soon as it goes live you will be able to sign up. The times will be posted in the comment section below and you will need to sign up for the time by hitting reply and posting your name for whichever time you want. Please only sign up for one time slot and if there are under 8 athletes in the gym following time slot, you are more than welcome to roll in to the next one. If you are currently staying home and are flexible with your day it would be greatly appreciated if you could choose mid day, early afternoon, or late night time slots.
We currently occupy 12,000sq.ft of space so for every person in the gym you will have approx. 1,200 sq.ft. which far surpasses the suggested social distance of a 6 foot diameter perimeter. Please post other comments on the whiteboard only for the time being so the comment section below will be exclusively for time slot reservations.
We will also be posting at home workouts each day for those of you that are self quarantining and or are under restrictions to stay home. Please keep your children at home unless of course your children are current members of CFGB due to the capacity restrictions.
The sun will go down and the sun will come back up and we will get through this! Please check back often for any updates as this will be the only source for information on CrossFit Green Bay.
Have a wonderful Wednesday!
Monday-Thursday Schedule (subject to change)
5am-6:30am
6:30am-8am
8am-9:30am
9:30am-11am
11am-12:30pm
12:30pm-2pm
2pm-3:30pm
3:30pm-5pm
5pm-6:30pm
6:30pm-8pm
Friday Schedule (subject to change)
5am-6:30am
6:30am-8am
8am-9:30am
9:30am-11am
11am-12:30pm
12:30pm-2pm
2pm-3:30pm
3:30pm-5pm
5pm-6:30pm
Saturday Schedule (subject to change)
6am-7:30am
7:30am-9am
9am-10:30am
10:30am-12pm
Sunday Schedule (subject to change)
6:30am-8am
8am-9:30am
Every day prior to 8pm class times will be updated as they can and will change daily and as soon as it goes live you will be able to sign up. The times will be posted in the comment section below and you will need to sign up for the time by hitting reply and posting your name for whichever time you want. Please only sign up for one time slot and if there are under 8 athletes in the gym following time slot, you are more than welcome to roll in to the next one. If you are currently staying home and are flexible with your day it would be greatly appreciated if you could choose mid day, early afternoon, or late night time slots.
We currently occupy 12,000sq.ft of space so for every person in the gym you will have approx. 1,200 sq.ft. which far surpasses the suggested social distance of a 6 foot diameter perimeter. Please post other comments on the whiteboard only for the time being so the comment section below will be exclusively for time slot reservations.
We will also be posting at home workouts each day for those of you that are self quarantining and or are under restrictions to stay home. Please keep your children at home unless of course your children are current members of CFGB due to the capacity restrictions.
The sun will go down and the sun will come back up and we will get through this! Please check back often for any updates as this will be the only source for information on CrossFit Green Bay.
Have a wonderful Wednesday!
Monday-Thursday Schedule (subject to change)
5am-6:30am
6:30am-8am
8am-9:30am
9:30am-11am
11am-12:30pm
12:30pm-2pm
2pm-3:30pm
3:30pm-5pm
5pm-6:30pm
6:30pm-8pm
Friday Schedule (subject to change)
5am-6:30am
6:30am-8am
8am-9:30am
9:30am-11am
11am-12:30pm
12:30pm-2pm
2pm-3:30pm
3:30pm-5pm
5pm-6:30pm
Saturday Schedule (subject to change)
6am-7:30am
7:30am-9am
9am-10:30am
10:30am-12pm
Sunday Schedule (subject to change)
6:30am-8am
8am-9:30am
5am-6:30am
6:30am-8am
8am-9:30am
9:30am-11am
11am-12:30pm
Brock Andrews
12:30pm-2pm
2pm-3:30pm
3:30pm-5pm
5pm-6:30pm
6:30pm-8pm
1.) Time Out
9 minute AMRAP
9 minute AMRAP
13 Hang Power Snatch 75/55lb
150m Row
*2.) Every 2 minutes for 12 minutes 1 Overhead Squat @ 90%
*3.) 5 rounds
80’ Sandbag Carry 150/100lb (bearhug)
10 WallBalls
*4.) EMOM for 10 minutes
Odd: 4 Muscle Ups
Even: 7 Strict Handstand Push-ups
*5.) EMOM 20 min 1 Snatch @ 70%
*6.) 3 rounds
*6.) 3 rounds
25 GHD Sit-ups
1:30 Plank
Home WOD
1.) 15 min EMOM
10 Overhead Squats with a broom
16 Alt. Low Stair Steps (Fast fast fast!)
2.) 3 Rounds
1 min Sec Pigeon Stretch, per side
1 min Frog Stretch
1.) 15 min EMOM
10 Overhead Squats with a broom
16 Alt. Low Stair Steps (Fast fast fast!)
2.) 3 Rounds
1 min Sec Pigeon Stretch, per side
1 min Frog Stretch
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Barbi Gossen
1 hour bike trainer ride. 50 strict pull ups, 50 strict pushups, 100 a mat situps
6
0
james macco
5 + 65 mtrs.
Ian and I did ab work because everyone knows, in an Apocalypse, those with washboard abs will survive. #science #coronapocalypse #ihadtoomanyshotsyesterday #lessthandustyandian #ikickedgrantsassinyesterdayworkout #meganshouldnothavebeenallowedtodothisworkouutshestoogoodandithurtsmyfeelings #icantstophashtagging
12
4
Kelsey Waack
Home WOD.
I beat Noah, knocked him over once or twice to secure the win. 😉 ... And I stole his barbell. 🤷🏻♀️
6
0
Pauly VanderKelen
*2.) Overhead Squat singles @ 260#
3 rounds of 9 Bar MU & 18 T2B from 3-17-20 complete in 8:35 / EMOM10: Odd minutes 5 strict Pull-ups, even minutes 40 foot HSW from 3-16-20 complete / *6.) complete / ROMWOD / "Time Out" complete on 4-15-20 with 7 rounds + 20 meter row.
0
0
Sylvia Christensen
90 min AMRAP
6+13 HPS + 4x10 pause OHS at 50% (90#) + 3 rounds of 10 DB box step ups (40#,24”), 15 GHDS, 10 DB lunges, + 4 strict pull ups at cap!!
3
0