1.) 20 minutes to find 1RM Back Squat
2.) 3 rounds
Run 400
30 Hip Extensions
50 Abmat Sit-ups
3.) 10 minute EMOM
10 Toes to Bar
1 Rope Climb
4.) 100 Push-ups
100 Sledgehammer Swings
Partition as you wish.
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#225 not a pr / IDK
Seriously how do you people get up for the #fiveonefive erry day?
23
10
Mark Davis, Che Ater, Sal Bertuglia, Steve Schaefer, Steve Kaster, Todd Rocheleau, Andy Glawe, Pam Bozec, Krystal Lowney, Nate Hall, Cole Cravillion, Lindsey Koehler, Theresa Rosenquist, Yvonne Otero, Laura VanderKelen , Erin Buntin, Grace Adler, Jim Koehler, Brandi Binsfeld, Anna Schumacher, Scott Adler, Michelle Johnson and Pauly VanderKelen
It's glorious. Oh and the people are awesome!
Generally we just show up for the free donuts, and the occasional pizza friday...
Its the only time we can come with we have 3 kids in 4 sports ;) And it is nice to get it over with.
I tease them and only show up once in a while.
Wait they still have that class? I heard it was canceled so I stopped going.
Wait they still have that class? I heard it was canceled so I stopped going.
I tease them and only show up once in a while.
Its the only time we can come with we have 3 kids in 4 sports ;) And it is nice to get it over with.
Generally we just show up for the free donuts, and the occasional pizza friday...
It's glorious. Oh and the people are awesome!
Alyssa DeNoble
210# bs pr
14:25
24
6
Nice PR - thanks for the help today. I'm glad you no rep'd me on my first lift - that was the 3rd time I've been no rep'd at that weight. This way I could see the good lift on video!
Way to go!!!!!
No problem Steve!
No problem Steve!
Way to go!!!!!
Nice PR - thanks for the help today. I'm glad you no rep'd me on my first lift - that was the 3rd time I've been no rep'd at that weight. This way I could see the good lift on video!
Che Ater
165# bs, 45# away from PR - taking it light
Doc just approved full core work (after 12 wks of none), only did 2 rds. Im going to pay for this later :/
20
4
Chuck Brehm
445# / 15# PR
14:13
22
4
That was a big lift! I was impressed how easy you made it look
If I squared 445 I wouldn't be so fast! Lol! Nice PR I want 400 bad!
If I squared 445 I wouldn't be so fast! Lol! Nice PR I want 400 bad!
That was a big lift! I was impressed how easy you made it look
Krystal Lowney
14:05
Tied my current PR of 175#, I suck at math and thought it was 185#. Then failed 185#.
24
2
Pauly VanderKelen
14:16
345# HBBS (35# off my current PR of 380#) / Failed @ 355# / 5 rounds of T2B and rope climbs / 100 push-ups in 7:00 / 100 sledgehammer swings
1
0
Rebecca Smith
230#BS PR. 19:19
How did you people do that so fast? I need to run faster that is all there is to it.
22
0
Steve Kaster
385# bs / 10# pr
15:59 / 2 yr anniversary at the best Crossfit box. Thanks to all for the friendship and support
25
14
Happy CF anniversary!
Good lift, it was fun to watch.
We should've had cake this morning to celebrate, any excuse to have cake.
Nice PR Steve!
Nice job Steve!
Happy Anniversary and HBD & PR too!!!
Awesome!!!
Awesome!!!
Happy Anniversary and HBD & PR too!!!
Nice job Steve!
Nice PR Steve!
We should've had cake this morning to celebrate, any excuse to have cake.
Good lift, it was fun to watch.
Happy CF anniversary!
Todd Rocheleau
320 BS ...no PR
12:17, run 400, 10 bent over rows @ 135, 50 sit ups for 3 rds100 push-ups in 3:58
13
0