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Wednesday, August 3, 2016

Forward

3 new shirts are dropping tonight CFGB “Heroes” tee/tank, CFGB “OG” tee/tank and CFGB “Green & Gold” tee/tank. Clothes will be available for pre-order until August 14th. Just click on the store link.
Nutritional talk with Jake will be taking place August 11th at 6:15pm. If you are in a perpetual cycle of confusion with your diet this is for you. I know it’s a lot of you. Please take time out of your week and show up to this as Jake will be on hand to show you just how easy it is to get your shit diet tight. 
Have a great Wednesday!
Cool new shirts!!! Nice job on the designs:)
Krystal Lowney 1:39AM on Aug 3, 2016
1.) 1 Back Squat every 90 seconds until PR or failure start at 50% 1RM Back Squat adding 20lb
Note: use 10 or 15lb increments if your 1rm is not so heavy yet also make sure to change out to larger plates to conserve the smaller plates
2.) Forward
4 rounds
Run 400m
20 Box Overs
*3.) Snatch from blocks @ Hang
5 reps @ 60,65 & 70%
3 reps @ 75 & 80%
2 reps @ 85%
Note: these are not touch and go, reset a perfect position for each rep
*4.) 5 rounds
10 cal Airdyne, fast
10 slow and precise Back Extensions

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Alli Nowak
12:02 - at home
BS^160# - stopped for hip
10
0
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Alyssa DeNoble
11:37
Bs PR@220. Snactch ec ^ 100
24
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Amanda Zeamer
rest day do to working all day :(
really want to find a new back squat pr too!
17
0
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Amy Zynda
12:42
Failed 155# twice. Squatting can go fuck itself.
20
0
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Andy Frelich
10:29
failed 365
26
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Andy Glawe
15:??
315# bs no pr
24
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Angel Anderson
I did it
130# BS (5# PR) attempted 140# twice but failed. Coach Ty asked me if I could move any slower... So I showed him just how slow I could move 😝
0
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Ashley King
10:01 185#BS. Failed at 195#
19
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Ashley Peterson
12:28
0
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Barbi Gossen
265# BS for a 15# PR!!!! 14:50
75 GHD, ran 2 miles in 21 min.... I swear I will get better at this!
19
0
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Bill Binsfeld
12:24
No PR.
7
0
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Bill Hoisington
16:33 StepBoxOvers
155-295 BS: Failed 315.
21
0
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Billy Lowney
13 something
BS - 365 then stopped cuz I'm old
20
1
haha
Sylvia Christensen
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Brandi Binsfeld
12:36 box step ups
140# BS not a PR
8
0
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Carli Stueck
16:57 at home
8
0
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Cassie Christianson
12:46 RX +
Ran with Mr. Oliver :) 235# BS PR
9
0
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Charlie Spry
14:28
235,265,295,325,355,385,415,445,480. 5# PR
28
0
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Chris Ness
375 BS 10:11 wod
12
0
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Claire Sedlacek
120# BS personal record. 14:30
19
0
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Cole Cravillion
13:21
Bs up to 405 failed 425 no pr
21
0
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Derek LaBonte
10:18
Bs up to #275; snatch from blocks up to #185
7
0
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Grace Adler
11:23
Step overs on box, 0.5mi on bike instead of run. 245# BS PR (+10#).
17
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James Mueller
Squat 370 PR FAILED 390! WOD 13:06
8
0
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Jenni Phillips
12:45
90-170 back squat
9
0
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Jill Schumacher
120# BS/PR. WOD forgot to check time. Typical.
3
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Jim Koehler
16:46 row 500m for run
no PR...not even close
14
0
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Jordan Heider
11:41
BS 110,130,150,170,190,210,215,220,225,230 PR by 20#
14
0
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Justin Bauer
11:41
350# PR
22
0
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Krystal Lowney
13:37???
Failed 185# BS, current PR is 180#
20
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Laura VanderKelen
11:38 rx
5# back squat PR @ 185#!!!! Yay. Snatch up to 90#
10
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Marcie Kyllonen
11:16
150# bs no pr/50 cals airdyne 2:54
18
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Mary Stueber
15:04 Rx (no step overs this time)
200# BS. Failed 212#
24
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Michael Green
12:38
305# bs 10# PR
16
0
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Michael Hartmann
9:17
24
0
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Michael Heim
9:43
16
0
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Michelle Johnson
11:49
215# BS
22
0
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Mike Rusk
15:30
BS up to 255 (nope on the PR)
18
0
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Nate Hall
10:52
BS 385# felt easy failed 405# just missed / EC: 5 rds 10 raises 10 cals in bike
25
0
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Paul Mantz
10:30 355# 10# PR woot woot
Snatch from block EC
26
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Pauly VanderKelen
11:10
HBBS: 185,205,225,245,265,285,305,315 fail / First time squatting over 300# since my knee surgery. Everything felt good! / Snatch from blocks @ hang: 5@115,135,145, 3@155 & 165
1
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RaLinda Lamberies
14:05 RX :)
BS 167 PR failed 177
20
0
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Rebecca Smith
14:45
10 sets of 115#BS box step overs for wod
24
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Ryan Kyllonen
10:41
305# BS
10
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Ryan La Count
12:03
BS 455#, not a PR.
18
2
With a squat like that, why the hell did you say yesterday's 185# was heavy? Damn weirdo!
Billy Lowney
Hahahaha, I agree with Bill!
Nate Hall
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Sal Bertuglia
12:43 RX
Worked through 325#, not PR
25
0
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Sam Adler
13:48
235# bs pr, EC #4: 5 strung together pu instead of extensions
17
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Sam Scherwinski
12:03
BS PR 285#!!!!!
4
1
Nice!
Laura VanderKelen
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Scott Adler
10:34
215# bs
3
0
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Steve Kaster
375# , fail PR attempt at 395
~ 14:45 with step ups and 500 row
16
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Sylvia Christensen
14:23, 200# bs PR
Down/bad shins. Snatch from hang up to 115#
8
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Theresa Rosenquist
11:28
T-shirts ordered!! 😄 800m Airdyne/20 #'d Stepups (#10 DBs), SP v. BS: #70. EC: 10 Cal Row/10 P! BE - 11:25. 3×{35 KBS(#35)/20 plank KB crossover (#18),3×{15 #55 bridge/15 GHSU/15 PU/10 KB ScDL (#35)/ME FS- HSH.
19
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Tina Schmidt
10:47
BS through 240#, not PR
25
1
elite athlete
Jim Koehler
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Todd Rocheleau
10:30, air dyne 800m each rd
345 bs, 10# PR
14
0
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Zach Campshure
13:25. Failed bs at 315 no pr today
6
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