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Thursday, October 19, 2017

Mother Earth

Eric Wallace is in house tonight sessions will be 5:30/6:00/6:30/7:00pm. Please post below which time you would like and it is first come first serve. Eric in partnership with Cornerstone Chiropractic comes to CFGB every couple weeks and allows us to check out his services at a kindly reduced rate just for our gym. Eric helped me rehab my rucked out shoulders from basic training and within one session there was significant improvement. The next few month I followed his plan and I walked away with shoulder feeling brand new and I was really excited to not have needles randomly stabbing me anymore though:) The needles don’t really hurt by the way I’m just a cat from time to time! Schedule in the comments below:

If you’re reading this Wednesday night, you still have some time to order from our Fall/Winter apparel selection. No extras will be order, so please order if you want something. 

7:00 please and thank you.
Lisa Albanese 2:48AM on Oct 19, 2017
6:30
Michelle Bonkoski 11:27AM on Oct 19, 2017
5:30😊
Theresa Rosenquist 12:11PM on Oct 19, 2017
1.) Mother Earth
With a Partner
one works one does not, alternate at reps for each movement 
100 Handstand Push-ups, alternate every (5)
150 GHD Sit-ups, (15)
200 Burpees (5)
250 Sledgehammers (25)
300 Double Unders (25)
note: alternate partners at reps in ( ) 
*2.) Overhead Squat 3-3-3-3 @ approx 85%
*3.) 4 rounds of complex: 3 Clean 1 Split Jerk from blocks @ Low Hang (directly below knee)  @ approx 65%, rest no more than 3 minutes between sets
note: fast reset between cleans
*4.) Muscle Up Challenge Day 19 
19 Muscle Ups
*5.) 8 minute cap
 200m Plate Carry 45/25lb
note: walk around the pillars in the gym and keep track of your distance

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Alyssa DeNoble
38:50 w/Krystal πŸ™ƒ
5
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Antonia Shanle
36:19 w/Rachael
11
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Betsy Soletski
37:36 with Grant 😊
2 ab mats for hspu - ghd to =
3
0
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Bill Hoisington
34:58 w/ Holly and Bill S
HSPU from Box/Situps/SU. C&J Progression to 135. Worked up to C&J @ 192. Failed Jerk@ 200 x3
10
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Brett Kohout
36:13 w/Sarge
9
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Brian Toole
41:56 w whitney
3
0
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Brittany Nohr
22:27
Solo 5 RFT 10 hspu, 30 sec plank w/45# plate, 20 kbs 26#, 25 sledgehammer, 30 du
7
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Bryn Odberg
41:07 with Faith
OHS 85# extra credit
8
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Chuck Brehm
35:30 with Jim Macco
13
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Grace Adler
39:25 with Jim! Best part of my day so far!!
1 abmat, GHD to //
10
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Grant Soletski
37:36
Bets and I and I did 10 push-ups for the 5 hspu
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james macco
35:30 w/ chuck brehm
My HSPU’s were sketchy AF.
9
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Jason Nobles
Franky and BS from yesterday
9:14 Rx and 275 (almost back to normal under load)
8
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Jim Koehler
39:25 with Grace!
1 abmat hspu
8
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Jordan Heider
50:00 with Omar
I felt like we were hauling ass the whole time, and still 50! wth? LOL
9
1
Someone fast forward the timer, for sure. πŸ˜‚
Omar CruzRivera
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Kate Mantz
40:35 Me & T Singles, I suck at sledging hammers πŸ€¦β€β™€οΈ
10
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Kelsey Waack
31:41 w Paula!
No sledgehammer, 10 πŸ“¦ hspu, sub 6cal for du
9
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Krystal Lowney
38:50 w/ Alyssa
Du/Su combo for me.
12
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Laura VanderKelen
34:07 with my Dear Sweet Hubby ❀️
11:36 Franky, whoops
8
1
Love you Honey!
Pauly VanderKelen
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Lauren Kalil
33:20 RX with SamπŸ‘ŠπŸΌπŸ€˜πŸΌ
OHS 125#
11
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Megan Vogel
49:11
With Beth! She was a rockstar. πŸ‘ŠπŸ» Scaled HSPU, half GHD full, DU - still coming. OHS - PVC & Box, PC - form work w Derek, Plate Cary 450m
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Omar CruzRivera
It sucked
9
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Paula Soletski
Kelsey and I 31:41, no sledgehammer. 1/2 hspu on box.
12
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Pauly VanderKelen
34:07 with my beautiful Wifey
Yesterday's Frankie - 6:50 / UB thrusters / 21 UB pull-ups, 8-4-3, 9 UB. Grip is the weakest link for UB pull-ups.
0
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Rachel Meyers
Present!
2
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Sam Carter
33:20 w/Lauren!
9
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Sylvia Christensen
Day Of Rest
9
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Theresa Rosenquist
40:36 w/ Kate.
Everything was great until the SH strikes broke a fingernail. πŸ€— ya Kate!!! #trulyFun & Yoga & needles
7
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Tina Schmidt
31:06 with Tom
11
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