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Monday, February 22, 2016

Dream

Hello CFGB,
I was up north with my kids this weekend and it was so nice to see pictures of the team WOD benefitting Todd Rocheleau’s mom. You all raised a lot of money in short order. Well done and the community that I witnessed through those picture are amazing. 
The Open begins this Thursday. The Open is an excellent opportunity for each and everyone of you to test your fitness against your friends as well as yourself. 5 weeks of leave it all on the floor to see where you stand against your peers all over this planet. It’s worth it so just go ahead and sign yourself on up!
I want to make a note about kids and dogs at the gym. To preface I love dogs and kids. I do not though, love the the thought of a dog getting crushed under a barbell or a kid falling off of a stack of boxes on their little heads. Kids must remain in the kids room at all times. All times. Please as parents be respectable of this so our coaches can concentrate on coaching. Also, as I tell every parent that brings their kids to the gym the first couple times, do not expect to have an uninterrupted workout everytime you workout until the tykes get comfortable. That goes the same for parents that have had kids in the gym for some time. Kids cry, they scream, have to use the potty, etc. and that’s ok. Please workout near the kids room if you have them in there so you can handle any issue that arises. Now onto dogs. We have been seeing more and more dogs everyday. I love all the pups that come in this gym but we have got to address this before a dog gets crushed. We will be discussing this amongst our coaches in 2 weeks and will come up with a solution to prevent a dog’s untimely demise. Please though just like your kids supervise your dogs.
Have a great Monday. 
1.) Dream
7 minute AMRAP
20 Pistols, alternating
30 Hang Power Clean 115/85lb
Then no rest into:
7 minute AMRAP Burpees to 6″ reach above highest reach, tippy toes
*2.) 5 rounds
50 Double Unders
5 Strict Press 155/105lb
Note: if scaling is needed use 135/95 or 115/85 or 95/65 depending on ability.
3.) 50 GHD Sit-ups for time
*4.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2, 85/3×1
*5.) Power Clean 65/3, 70/3, 75/2×3, 80/2×2
*6.) Row Session
Row 3k, 2k, 1k @ S/R 26, 28, 30 rest 3 minutes between segments

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Alli Nowak
2+20 mod pistols; 58 burpees
50 GHDs done
10
0
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Alyssa DeNoble
2+10 hpc/79 burpees
5rds ec & ghd's
1
0
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Amanda Zeamer
2 rounds 6 pistols
Modified pistols, 65#, 63 burpees, and almost made it the whole workout without getting yelled at
19
0
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Andy Frelich
2 + 16 cleans and a lot of one legged hopping. 74 burpees
25
0
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Andy Glawe
1+8 hpc, pistol from box
19
0
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Anna Schumacher
2+24 hpc/92 burpees
5 rounds of press 105# and dus took forever but did my max 25 times today :)
12
0
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Anne Holzem
1 + 12 pistols mod / 51 burpees
55# cleans, mod pistols; strict press 55# - 90# (PR)
17
0
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Ben Hansen
2 rds some mod pistols, 70 burpees
18
0
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Brian Toole
2+15mod pistol squats /65 Burps
5rds DU's + strict press
16
0
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Cassie Christianson
2rds rx/ 70 I think?
First time doing pistols wahoo :)
9
0
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Eric Hansen
1 + 28 pc 95#/58 bp
Mod pistols
26
0
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Erin Buntin
2+17cleans/70 burpees
26
0
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Grace Adler
1+24 hpc rx
72 burpees. GHDs done.
23
0
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Grant Soletski
2+15 pistols scaled pistols on a box/ 55 Burpees to the tallest bar.
GHD's donzo
10
0
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Greg Goffard
1 + 11 cleans / 50 burpees
(P)
18
0
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Hilary Krueger
Sick Larkin
Wish I could come in. Maybe I will come collect all kid toys and sanitize?
20
0
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Jennie Campshure
1 plus 16 PC RX weight 18' box for pistols
59 Burpees
2
0
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Jim Koehler
2 + 20 very mod pistols. 63 burpees
15
0
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Justin Peterson
3+20 Pistols/ 91 Burpees
10
0
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Kayla Duchateau
3+1pistol
71 burpees
20
0
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Krystal Lowney
2 + 6 mod pistols 70#
68 burpees. 50 GHDs
26
0
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Laura Schmidt
3+17 hpc, 79 burpees
7
0
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Laura VanderKelen
1 + 20 cleans rx/72 burpees
3
0
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Marcie Kyllonen
2rds+4pistols/102 burpees
bars that don't spin suck!
11
1
Mine didn't spin either!😣
Krystal Lowney
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Mary Stueber
1+15 HPC. Pistols by the rig, Rx wt. 63 burpees.
Snatch to 80#. Some GHDs.
25
0
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Michelle Johnson
2+18 pistols/ 87 burpees
26
0
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Mike Rusk
Chipper at Ridge Crossfit in Jackson Hole
These mountain folk are nice people but they don't go as hard as CFGeebz goes.
13
0
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Nate Hall
2+12hc/72 burpees
Ghd's/13:00 du's & SP
25
0
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Nicole Lindquist
2/ 51 burpees
Some GHD's
23
0
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Pauly VanderKelen
2 rds + 8 HPC / 85 burpees
DUs & strict presses complete @ 135# / 50 GHDs / Bar MU skill work
0
0
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RaLinda Lamberies
2 rds @ 75 and band pistols/82 burpees
50 ubghd 2:02
25
0
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Rebecca Smith
1+21hc 65#
52 burpees
1
0
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Sam Adler
1+27 hpc 62 burpees
Slight wall assist on pistols
11
0
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Sam Carter
2+10 cleans/too many burpees
GHD's, strict press & DU
25
0
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Sam Scherwinski
2 + 8 pistols 80 burpees
GHDs
2
0
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Sylvia Christensen
2+17 pistols /57 burpees
Up to 120 snatch
19
0
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Ted Kemen
1+24 cleans/ 68 burpees
23
0
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Theresa Rosenquist
2+7 pistols (scl'd)
#75/right leg full pistol, left asst, 68 burpees (5 miss/re-do), 50 GHSU: 1:52, 5x{50 DU/5 SP @ #20 DBs
14
0
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Tim Schmitz
2 rnds - feet together squats, ? burpees, 50 GHD
1
0
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Tina Schmidt
3 + 20 pistols; 75 burpees
I actually did some extra credit today!
15
2
Haha Jim. Your comments are always the same 😂
Sylvia Christensen
elite athlete
Jim Koehler
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Todd Rocheleau
2 + some pistols (mod)
72 burp I wanted to thank everyone once again for the special day yesterday! You guys are wonderful! God bless you all!
20
0
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Tyler Shaw
2+1pc 76 burpees
19
1
As a slacker, I got more burpees. ;-)
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Zach Nasto
3 rds in garage= cold bar. 100 burpees
Air squats. Calves & Achilles in really rough shape. 155 presses-no dubs. Squat 22 @ 240
2
0
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