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Friday, February 10, 2017

Josh

21 Day Challenge begins today. You can sign up throughout the day just make sure to get your measurements taken!  https://gbcrossfit.com/events/21-day-february-challenge Please join us tomorrow for our weekly community workout. Bring a family member, bring a friend or just bring yourself!
Open is starting in a few weeks, I will get the CFGB Team all set up by Sunday, I promise.
Have a great Friday.
First ever hero WOD!! Less thrilled about 45 overhead squats...
Brett Kohout 2:23AM on Feb 10, 2017
1.) U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
Josh
95-lb. overhead squats, 21 reps
42 pull-ups
95-lb. overhead squats, 15 reps
30 pull-ups
95-lb. overhead squats, 9 reps
18 pull-ups
Pick 1 extra credit
*2.) 9 minute AMRAP
25 GHD Sit-ups
25 Cal Row
5 Muscle Ups
*3.) EMOM for 10 minutes 
3 Deadlift 315/255lb
5 Bar Facing Burpees
*4.) Every 90 seconds for 8 rounds, add load
Snatch pull to low hang->Snatch pull to high hang->Snatch

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Amanda Zeamer
13:12
65#, mostly pull ups some ring rows since I ripped open 🙄, 6 rounds of the snatches at 65#, and 50 ghds
10
0
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Amy Zynda
10:47 65#
All squats UB, GHD/row EC
19
2
I only went unbroken because I knew you did!
Krystal Lowney
The best kind of peer pressure!
Amy Zynda
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Andy Frelich
45lb overhead squats, UB PU. Making progress!
20
5
Andy is BACK!
Antonia Shanle
You mean Rick....🤔
Nate Hall
Nate keep up the good work, maybe someone will crack if you say that to every member LOL
Antonia Shanle
You guys are killing me, the mystery continues...😏
Krystal Lowney
That's you that asks everyone....lol
Nate Hall
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Angel Anderson
5:48
Bare bar OHS and abmat sit-ups due to inability to stay uninjured 🙄
5
0
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Antonia Shanle
7:02
Some extra credito with Dericko then my hand ripped and I'm a baby sooo
20
7
Will the real Rick please stand-up?!?!
Nate Hall
The real rick shady
Sylvia Christensen
Hahahah new nickname^
Antonia Shanle
Must be! 😜
Antonia Shanle
I know poor baby me 😭😭
Antonia Shanle
Dericko? Also a new member with rick?
Hilary Krueger
lol oh my gosh poor baby girlllllllll
Lauren Kalil
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Ashley Engeldinger
Just came to sweat a little and move. Did wod and 2 rounds of GHDS, row and muscle up transitions but not fast. Subbed ring rows for pull ups. 10 minute bike and mobility work.
11
1
Go Gurl!!! 👊🏋️
Theresa Rosenquist
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Ashley Peterson
4:25 85# OHS
GHD, row, MU EC 1+ 3 MUs
0
0
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Betsy Soletski
9:51 😷
Dl burpee ugh.
0
0
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Bill Hoisington
13:35 FS#95, All PU
1RD+11 Cal AMRAP, Dips
15
0
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Brian Toole
13:20 75#
18
0
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Brittany Nohr
12:35 65#
Snatches up to 105
8
0
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Chad Wusterbarth
9:46
EC - 9min amrap 1 MU short of 2 rds
17
0
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Chris Ness
Watched
8
0
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Christian Stueber
13:49 RX
8 rounds of Snatch work at 95#
13
0
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Cindy Opichka
I am stupid.
Realized I only did 9/18 pull ups last round...13:11. 65#, green+2red bands. AMRAP: 25 GHD, MU progression round 2
15
0
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Cole Cravillion
5:35
12
0
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Dana M Koziol
OHS 35# (shoulder mobility improving as I'm able to get below parallel)💪🏻😊 Band assisted PUs& 25 GHD, 25 Cal Row, and Muscle-Ups w/box assist
8
0
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Derek LaBonte
4:30
25
8
Rick is not me...
Derek LaBonte
Daaaaamn Rick
Antonia Shanle
Rick Froming?
Tyler Shaw
Stop, was it Derek?!?😳
Krystal Lowney
Yup I saw him!
Michael Green
https://youtu.be/RUFT35S7Jb4 She doesn't even go here!
Chris Ness
Dammit you caught me.
Rick Froming
You don't even go here!
Antonia Shanle
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Eric Hansen
11:20 75#
15
0
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Erin Buntin
8:14 (75#) RIP
GHD ROW MU ec
18
0
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Grant Soletski
7:41
did a few deadlifts a few BFB and then some ghd's
9
0
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Jake Plennes
12:45
Strict Pull-ups. Not enough space to kip at the firehouse 😞
13
2
Firehouse subs?
Chris Ness
That sounds awfully hard!
Tina Schmidt
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james macco
9:07
Did deadlifts/bfb. Also did ghd/row thing. Worked on handstand walk
3
0
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Karl Bonkoski
11:53
13
0
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Kate Mantz
10:54 (w/band) DL BFB EMOM
RIP 🇺🇸
16
0
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Kelsey Waack
12:40 45# green band pu
EC: 9min amrap - 2 rds h2r
17
0
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Krystal Lowney
10:40 65# (Rx?)
EC 2 rds of 25 GHDs/25 cals/5 T2B
17
1
Dammit, you beat me by 7 seconds!
Amy Zynda
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Laura VanderKelen
7:42 rx
Deadlifts/burpee emom @ 185#
8
0
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Lauren Kalil
8:28
Don't be deceived... lol...I just used a bar with no weight and did ring PUs because of my shoulder. Once I went down the ladder I went back up until everyone was finished to try and atleast sweat
8
0
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Lyndsey Ryan
11:34 RX
9 min amrap for ec- one round completed and then worked on mu progressions
14
0
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Marcie Kyllonen
7:51
17
0
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Michael Green
10:36 RX getting better at my butterflies
Snatches up to 145#
16
0
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Nate Hall
8:47
Ghd's and cal row
17
0
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Omar CruzRivera
7:50 RIP
*2.) 1rd+19 cal row
13
0
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Paul Mantz
6:49 Rx. 10 min DL/BFB EMOM
15
0
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Pauly VanderKelen
6:59 (UB OHS, started out with 21,11,10 for pull-ups)
*3.) Complete with 42-40 seconds of rest each round / *2.) 2 rounds + 14 GHDSU
0
0
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Rachael Salata
5:42
DL burpee ec. Snatch up to 130. Other stuff.
5
0
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Reagan May
12:02 65# RX
Allllll of the rips 😫 DAMN HANDS! GHDs.
7
0
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Ryan Kyllonen
5:56
16
0
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Sylvia Christensen
7:41
Snatch EC^120 ended early bc 🥑 alarm. So glad I wore grips... what a difference on those PUs
17
4
Wish I would have 😒
Reagan May
Did you use mine? 😏
Antonia Shanle
They definitely prevented the entire palm of my hand from tearing off
Sylvia Christensen
No! I think they're still on one of the shelves in the front 🙃
Sylvia Christensen
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Theresa Rosenquist
4eff'nEvah!!
Ugh!! 14:52 Mental!! #35 OHS (no shldr pain), Granma slow PU w/ torn hands. EC: 75 min yoga.
0
0
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Tina Schmidt
5:19
snatch extra credit up to 115#
17
0
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Tom Schmidt
5:28
Snatch extra credit up to 165
16
0
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Tyler Shaw
4:41
19
0
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Yvonne Otero
10:44, 35#
mix of jumping pull ups and ring rows. 9 min amrap
11
0
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Zach Campshure
12:44
10
0
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Zach Nasto
4:12
9
0
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