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Friday, July 17, 2026

Kraken

To our CFGB family ❤️ Tomorrow, our whole family will be coming to Community WOD, and we would love to see as many of you there as possible. We take Nolan to college this coming Thursday, and before he heads off on this next big chapter of his life, we’d love for you to join us in wishing him well. So many of you have watched him grow up and, in one way or another, helped raise him along the way. That means more to us than we could ever really put into words. Please come out tomorrow if you can. We’d love to see you and celebrate this exciting new journey with our CFGB family. See you tomorrow! ❤️
Ian Wilson 8:05AM on Jul 17, 2026
Yo! Since I’m coaching…LMK a few of Nolan’s favorite movements & 1 of his least faves.
Theresa Rosenquist 9:08AM on Jul 17, 2026

Skill/Strength:
50 Cal Echo Bike For Time

Metcon:
20-16-12-8-4
Deadlifts 225/155lbs
Burpees Over Bar
-50ft HS between each round
-Scale HS Walk to 3 Wall Walks
-16 mn cap

Mandatory Mobility:
3 min lat smash per side
3 min delt smash per side

Friday
July 17
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Workout of the Day
5:15AM-6:15AM
Workout of the Day
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
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8:15AM-9:15AM
Workout of the Day - *West Gym Only*
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
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12:00PM-1:00PM
Open Gym
1:00PM-3:30PM
Workout of the Day
3:30PM-4:30PM
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4:30PM-5:30PM

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Anna Ebert
15:57 125# wall walks-ish
4:54 bike
5
0
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Bradley Boockmeier
Bike 2:01. Absolutely no way I was gonna try and go as fast as those other guys
Did the workout, not full RX. But did it
8
0
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Chelsea Sherman
13:49 @145#
Wall walks. 4:17 bike.
12
0
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Cody Stelmach
49.9 secs 🚲 (:10 pr, first time sub 1 min 🤘🏼) // also didn’t lay down Ashley saw it!
Never again 🚳 ….. maybe
10
2
Justin Riege
JORDAN MAGGLE
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Eric Hansen
2:07 50cals
14
0
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Erika Donaldson
13:11 125# 25' HSW
6:22 bike warmup
12
0
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Ian Wilson
Fun, Friends, & Fitness
Fun morning. DL felt great, HSW were not great
13
0
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Jenny Renon
2:56 bike
15:24–125#&WWs afacsa (as far as crooked spine allows)
2
0
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Jenny Wesolowski
12:32 w/ 20 plank shoulder taps, rx weight and burpees
4:04 bike. Workout was horrendous after the 50 cal bike 🥴 Shoulder not like being fully overhead so shoulder taps instead of ww
5
0
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JORDAN MAGGLE
:58 🚲
Super mega capped a DL METCON if that tells you how the bike went for me
14
0
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Justin Riege
:52 🚲
Super mega scaled the wod ✅
14
0
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Kelly Glanding-Woelfel
4:12 bike
Finished 8 DL/burpees and 1/3 WW. DL at 155#
11
0
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Kelsey Waack
2:34 🚲
11:09 RX (WW)
12
0
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Kimb Davister
14:14 with wall walks
3:26 bike Sometimes it just be like that
5
0
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Krystal Lowney
13:32? 135# DL, WWs
Bike 5:32 ugh.
13
0
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Mike Tomaso
2/12 burpees
225# DL BOB RX Sc to 1 wall walk 4:53 50 cal
11
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Nathan Henrigillis
2:56
Capped -
13
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Pamela Gehl
Holy crap Cody!!! Justin P-what was your time?
Bike 4:45 Metcon capped-7 out of 12 burpees done-RX weight, 2 wall walks BPress with the girls
13
1
He is at Rockfest, rocking his face off!
Cody Stelmach
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Sara Weber
3:59
Moved through Metcon scaled // benching with the girls - 105# PR
13
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Sylvia Christensen
EZ 2 miles
8
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Tom Fameree
14:53
2:53
8
0
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