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Tuesday, February 13, 2018

Triscuit

Great news!   For the month of March our gymnastics class will be held at 4:15pm on Tuesdays.   Starting on 3/6, Tom will lead  class each week with three parts: a warm up, skillwork and a WOD.  
Also, CF Kids & Teens will be back for an eight week stretch starting 2/26 at 4:15 and 4:45 respectively. See the programs section of the website for details and to sign up.  
Dream big, work hard and stay focused!
Here’s to Tuesday!
Question: Does that mean if I want to workout at 4:15 on Tuesdays (gymnastics) I have to pay for a specialty membership?
Shannon VanPay 2:52AM on Feb 13, 2018
To clarify, gymnastics is part of the specialty class membership. If you want to be in the gymnastics class you either need to have a specialty membership or pay for the individual class. If you have a crossfit membership there will still be CF class at 415. Hope I didn't make that more confusing😬
Betsy Soletski 3:00AM on Feb 13, 2018
No. There is gymnastic class at the same time as reg class
Grant Soletski 3:04AM on Feb 13, 2018
Speaking from experience: If you're not great at handstand push-ups, handstand walks, butterfly pull-ups, ring or bar muscle-ups, or toes 2 bar gymnastics is the place to work on all of it! It's also a ton of fun, because hey, it's with coach Tom. So give it a try!
Jordan Heider 3:56AM on Feb 13, 2018
I'm a huge advocate of the gymnastics class; after working with Tom I was able to butterfly my pullups, perform ring MUs, and learned to string together my T2B. Overall, its a great class to be a part of 10/10.
Sal Bertuglia 4:17AM on Feb 13, 2018
1.) Triscuit
3 rounds
30 Walking Lunge
5 Wall Walks (nosey & toesies)
30 Air Squats
2.) Every 3 minutes 6-4-4-2-2
Back Squat
Dumbbell Step Ups 30/24″ 50/35lb
note: work up to approx 60% for first load
*3.) 20 min AMRAP of Complex @ approx 60%
1 Clean High Pull
1 Clean Extension
1 Floor to High Hang (3 sec pause)
1 Floor to Hang (3 sec pause)
1 Clean & Jerk
Note: never let go of the bar and stay loaded entire movement
*4.) 5 rounds
20m Overhead Kettlebell Walk 2/1.5 pood (2)
20 Kettlebell Swings 2/1.5 pood (1(duh))
*5.) 5-3-3-1-1 
Weighted Pull-up 
Bar Muscle Up
As soon as last rep completed 
1 minute AMRAP 
Strict pull-ups 
*6.) 7 minute AMRAP
10 GHD Sit-ups 
10 Cal Ski Erg

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Alyssa DeNoble
βœ…
125-185 Bs. Strict pu and bmu
4
0
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Amanda Zeamer
9:49
Bs 65-125#
16
0
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Andy Glawe
275# x2, 24” stepup 35#
12
0
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Angel Anderson
9:55
BS 100-155# 20# DB 24" box Strict pull-up work.
14
0
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Betsy Soletski
BS 115-160# 35# DB
3 rounds plus some chit chat in 10:05
9
1
Miss you Betsy! 😘
Jennie Campshure
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Bill Binsfeld
1/2 @ 375#, RX step ups
13
0
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Brandi Binsfeld
BS up to 165# then tried for a PR of 180# thanks to Tina, Todd, & Jim! Thanks guys!
30# DB/20 in boxβ€” 2 rounds + 30 lunges
11
5
Awesome!
Todd Rocheleau
Big BS girl!
Jim Koehler
looked easy!
Tina Schmidt
Nice!!!!
Angel Anderson
😁 you guys! πŸ‘ŠπŸΌ
Brandi Binsfeld
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Brian Toole
Up to 245#BS, 35#DB
DNF under 10 min
12
0
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Bruce Hoffort
255# x 2
30" box @ 30# db. Hammy said bring it next time.
18
2
We are going to need more from you, Bruce. You're at a 6, we need you at an 8
Sal Bertuglia
I can't even SEE a 6 from where I am. Lol.
Bruce Hoffort
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Bryn Odberg
7:00ish, BS ^170#
#5 extra credit w/ 13 SPU; strung 2 MUs together & shoulder mobility
5
0
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Chris Ness
7:16. Bs 335 clean 155 KompleX
3
0
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Chuck Brehm
BS ^415
7
0
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Danielle Sherman
Done, BS 165 -> 235
PU/bar MU, Skirg+GHD
7
0
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Eric Hansen
225# x 2 BS
15
0
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Grace Adler
DNF in cap
BS ^145#, 20# DB on 18” box
9
0
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Grant Soletski
9:55/255x2
1
0
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Hannah Fameree
BS^150#, 25# DB
Did the first part too
8
0
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Jamie Kemen
BS^190 x2, 25# DB.
30lunges, 1wall walk, third round
12
0
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Jennie Campshure
Up to 145# 20#db. 24” box
15
4
I miss you!
Betsy Soletski
She's part of the FiveOneFive now...tough cookies!
Sal Bertuglia
I miss you Betsy, but I’m loving the FiveOneFive class! πŸ˜‰πŸ˜˜
Jennie Campshure
It's so early; maybe I'll make it back some day
Betsy Soletski
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Jennifer McFall
2 round + 30 lunges. BS 125,145,165, 185, 195.
210 1 rep, 5lb pr
13
0
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Jim Koehler
DNF triscuit
BS to 275#....27" stepup with 35#
11
0
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Kazoung Vue
BS 125#, 15 # DB
8
0
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Kelsey Waack
9:49
105-145# bs 25#db
3
0
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Laura VanderKelen
Squat 135-155-175-195-205 for a 5# PR
9:50 for first part
4
1
Great job Honey!
Pauly VanderKelen
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Lauren Kalil
7:43
BS 155/175/195 then failed 245 next to rounds because I thought it was 215πŸ€¦πŸΌβ€β™€οΈπŸ€·πŸΌβ€β™€οΈLOL...10# weighted PU/ring MU, 11 strict PU in 1min...power snatches and HSPU...Annie 7:30ish
14
0
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Liz LeCaptain
130 - 200# RX
9:34 / BMU work
7
0
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Mary Stueber
9:34 then 135 to 215# BS 15# DB
24” box is really tallπŸ˜‚
14
0
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Megan Vogel
DNF in cap.
BS 130-215#. Pull up , Bär MU EC w/ Terri. BLACK BAND MU TODAY!! Failed at a normal attempt but I’ll keep trying.
15
0
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Paula Soletski
105 to 155# 20#db
14
0
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Pauly VanderKelen
Rest Day
Calculus Homework
2
0
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Sylvia Christensen
7:51, 155-205 BS (failed last rep πŸ™‡πŸ½β€β™€οΈ)
155-170-185-195-205. Clean EC 115x10 & 125x10. Birthday WOD by @sal: double fran buy-in, heavy DT (205#), double Fran (cash out). Just being a FOOL
10
2
Happy Birthday πŸŽ‚
Brandi Binsfeld
Happy Birthday πŸŽ‚
Brandi Binsfeld
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Theresa Rosenquist
1. 9:40** 2. BS: #125**
**1. Mod. WW (Shldr); 2. 20" box (#18 KB), Yoga, MWOD knee therapy.
7
0
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Timm Uhlmann
8:35, BS up to 175#
EC 6 5 rnds + 10 GHD, EC 3 with Derek
5
0
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Tina Schmidt
7:00, BS up to 225#
11
0
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Todd Rocheleau
Did stuff..BS 305,
EC weighted pull ups 60 lb singles
10
0
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Troy Foley
7:20
2/2 @ 340# (90%)
14
0
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Yvonne Otero
BS^145#, 12.5#DB
13
0
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Zach Campshure
185->265# 50#/30"
6
1
stud!
Jim Koehler
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