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Thursday, April 6, 2017

Burnout

One of the coolest things about our gym is all the kids we have hanging around while mom and dad workout. The kids range from newborn to teenagers. Regardless of their ages they are watching us and learning from us. At any given time myself, another coach or a member will be interacting with a youngin. Whether it be carrying a newborn baby around or building blocks in the kids room with a toddler. With all the intensity that occurs daily our gym kids allow us the opportunity to go from killing a WOD to a displaying of gentleness that can only be brought out by a child. I can’t think of a better place or with better people than those found right here at CFGB to raise a child and coming to that conclusion I promise to continue to work on my swearing!
Have a great Thursday. 
Awww. Love you Grant!
Anne Hoffman 1:19AM on Apr 6, 2017
I'll work on my swearing, too. It's time I found some stronger, more colorful words and phrases.
Amy Zynda 1:38AM on Apr 6, 2017
Love this!! ...and guilty, I'll apologize for my language as well!
Kate Mantz 1:54AM on Apr 6, 2017
Atleast I can blame someone else for any sassy words Noah says. 😬😁
Kelsey Waack 11:19AM on Apr 6, 2017
1.) Every 2 minutes for 12 minutes 3 Back Squat, add load each round
2.) Burnout
3 rounds
21 Burpee Box Overs 24/20″ 
rest 2 minutes
21 cal Row
rest 2 minutes
note: sub airdyne for row if you get the hankering. each round is a nasty horrible sprint so go uncomfortably fast. Record total time including rest. 
*3.) Snatch from blocks @ high hang 
5 @ 60%
4 @ 65 & 70%
3 @ 75%
2 @ 80%
1 @ 85%
Note: if you use the blocks put them away. Seriously. Put them away the same way you found them. 
*4.) 10 rounds
30 seconds ME Toes 2 Bar
30 seconds Plank Hold
note: record average of all 10 rounds T2B

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Alyssa DeNoble
18:41, ^195# BS
Snatch ^ 100#, t2b/planks done
18
0
Cancel
Amy Zynda
20:42
Squats 95-145 and felt strong. Kept all 3 rows right at 1:00, slow AF on the box jumps. And then I flipped a tire just to see if I could.
14
4
But super speedy on the rower!
Krystal Lowney
πŸ‘Š!!!
Theresa Rosenquist
But super speedy on the rower!
Krystal Lowney
Ha! My one talent!
Amy Zynda
Cancel
Angel Anderson
19:50
Step ups/airdyne BS ^120#
18
0
Cancel
Antonia Shanle
15:48
BS^225# Snatch EC^130#
3
0
Cancel
Ashley Engeldinger
15:01
No burpees... just box jump overs at 24" instead of 20". Rowed first round, but the sprint hurt my shoulder. Ran 300 ish meters last 2 rounds. Squats- 225, 245, 255, 265, 275, 285x3. 5k row before class. Shoulder stretches after.
18
1
πŸ‘ŠπŸ‘ŠπŸ‘Š
Theresa Rosenquist
Cancel
Ashley King
16:35
BS^ 185#
17
0
Cancel
Betsy Soletski
18:43 row
So slow at burpees BS ^140# Ouchie hip flexors
5
0
Cancel
Bill Binsfeld
19:52
BS up to 335
12
0
Cancel
Bill Hoisington
21:10 20" step overs
185-285 bs.
14
0
Cancel
Brittany Nohr
13:58 no burpees just box overs
Squats up to 215. T2b 6,5,4,4,4,4,4,4,6,4
9
0
Cancel
Chris Ness
Walked
9
0
Cancel
Christian Stueber
Post OP Walk #5
About 3.5 miles from box and back
6
0
Cancel
Chuck Brehm
15:58 row
^385
10
0
Cancel
Cindy Opichka
21:30, step ups.
BS: to 155....experiencing hammy hate
16
2
Awesome MOBility work post!!!
Theresa Rosenquist
❀❀thanks T!!!
Cindy Opichka
Cancel
Cole Cravillion
16:40
Squats up to 375#
17
0
Cancel
Craig King
16:37
BS up to 225 Snatch EC up to 120
17
1
Yes! Got ya by 2 seconds!!
Ashley King
Cancel
Derek LaBonte
14:33
335 squat
5
0
Cancel
Eric Hansen
19:22
180# BS
16
0
Cancel
Grant Soletski
265/17:26
Light squats
13
0
Cancel
Hannah Fameree
19:59
Up to 155# on BS, new pr!
4
0
Cancel
james macco
17:32
Squat 2 @ 255 Snatch ec
3
0
Cancel
Jenna Hanson
19:15ish
BS^145# πŸ™„ Felt so heavy
12
0
Cancel
Jenni Phillips
17:55
Squats- 135-165 (failed 170, only got 2 πŸ™)
11
0
Cancel
Jennie Campshure
20:36
4
0
Cancel
Jim Koehler
20:17
BS up to 300#
12
0
Cancel
Jordan Heider
19:09 (20" in box)
BS 135, 155, 175, 185, 195, 195
0
0
Cancel
Justin Bauer
17:23. 305 BS
6
0
Cancel
Karl Bonkoski
18:16
205-265 BS
15
0
Cancel
Kayla Duchateau
17:34 airdyne
185#bs
17
0
Cancel
Kelsey Waack
18:41
BS ^135
6
0
Cancel
Kimberly Nault
16:29 no burpees
Up to 200#BS (another comeback PR!)
5
0
Cancel
Krystal Lowney
21:37 🐒
Up to 165# BS
16
2
DAMPER TO 10!! πŸš£β€β™€οΈπŸš£β€β™€οΈ
Amy Zynda
You did great! At least you could do the box work.
Theresa Rosenquist
Cancel
Laura VanderKelen
18:40
Back squats 155, 165, 175, 185, 190
0
0
Cancel
Lauren Kalil
19:02
Up to 210# on BS, 5# PR hit all 3... I think I need a new 1 rep maxπŸ˜‚
16
3
UM okay you're making massive gains girl! Nice work :)
Antonia Shanle
I used to just have big legs...now I have big legs with muscles😹
Lauren Kalil
YGASS!
Jim Koehler
Cancel
Marcie Kyllonen
19:59
bs ^125#
9
0
Cancel
Michelle Bonkoski
20:46
Step-ups Very light squats
16
4
Thanks T!!
Grant Soletski
Back feeling better?
Grant Soletski
Idk about angel:) but I am moving better-thanks to the awesome coaches!
Michelle Bonkoski
She moved like an angel! AND we worked on some addl back & hip flexor stretches/MOBility.
Theresa Rosenquist
Cancel
Michelle Johnson
18:24
Up to 205# BS
17
0
Cancel
Nate Hall
15:55 - 21 cal dyne
BS ^ 365#
18
1
πŸ‘ŠπŸ‘ŠπŸ‘Š
Theresa Rosenquist
Cancel
Paula Soletski
19:10 mod weight bench over burpees and stat bike. 5 rds t2fb flr and plank hold
12
0
Cancel
Pauly VanderKelen
15:37 (Rower)
HBBS - 135,185,225,245,265,285,305,315# Back was rounding a little on my last set. Need to improve this. / Company at the house so no EC today.
0
0
Cancel
Rachael Salata
15:26--thanks Alyssa for saving my ankle from me
Squat 175, 185, 195, 205, 205, 215. First time ^ of 200 since August.
20
2
πŸ˜‰
Alyssa DeNoble
πŸ‘ŠπŸ‘ŠπŸ‘Š
Theresa Rosenquist
Cancel
Rebecca Smith
20:36
Up to 185bs
16
0
Cancel
Ryan Froelich
18:18/^225 BS
14
0
Cancel
Sal Bertuglia
16:29
5
0
Cancel
Shane Hanson
14:45 row
bs 225 275 295 315 335 355
17
1
Yes, but did you do any extra credit?!?
Tina Schmidt
Cancel
Shannon VanPay
18:47
BS ^ 190#
11
0
Cancel
Theresa Rosenquist
17:47*******!
****** Supah scl'd!! No box work for the knee today. BS: 115/125/135/145/150/155 πŸ€Έβ€β™€οΈ EC: T2B/Plank}Γ—10
12
1
Thanks for the encouragement this morning! Love ya T!!!
Nate Hall
Cancel
Tina Schmidt
17:50
17
0
Cancel
Ty Krueger
14:10 - dyne on baby blue
Squatzzz - 315, 335, 365, 395, 405, 425
19
1
πŸ‘ŠπŸ‘ŠπŸ‘Š
Theresa Rosenquist
Cancel
Zach Campshure
18:32
^285# bs
6
1
Bro! Well done!
Grant Soletski
Cancel