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Monday, December 12, 2016

Diane

Hope everyone had themselves a nice little weekend! Starting today we will be adding a 3:15pm class Monday through Friday. We are excited to expand our hours giving you more opportunities to get a workout in. Monday through Thursday we will have 10 regular classes and 9 on Fridays not to mention the couple of hours of open gym everyday. Lots of hours, lots of coaches and tons of toys to play with so what’s holding you back from joining CFGB? 
New cycle of On Ramp begins today. Class is 3 days a week for 4 weeks. Monday’s, Wednesday’s and Thursday’s at 6:15am or 7:15pm. Call, email or just come in for the class time you choose. 
Have a great Monday!
Some days it's not about the clock but about testing your progress. Right Barbi? πŸ‘ŠπŸ˜ŠπŸ‘Š Nice going today Gurl!!
Theresa Rosenquist 12:48PM on Dec 12, 2016
1.) Every 3 minutes for 5 rounds 7 Back Squat, add load each round
2.) Diane
21-15-9
Deadlift 225/155lb
Handstand Push-ups 
*3.) EMOM for 15 minutes 1 Snatch @ 75%
*4.) EMOM for 15 minutes 1 Clean & Jerk @ 75% 
5.) 3 rounds
10 Reverse Hyper
10 Strict Toes to Bar

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Alli Nowak
3:50 mod
105# DL & 15# dumbbell strict press.. hands just not ready😭 backsquat^125#
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0
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Amanda Zeamer
4:36
Rx weight, db strict press and bar strict press for hspu (shoulder), clean and jerk extra credit at 85# , bs 90-150
18
0
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Angela Schneider
DL 105# , regular push ups
Note to self: listen to Justin when he tells me something. And not try it my way.
3
0
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Anne Hoffman
10:53 first time rxd!
BS 135-175
14
0
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Antonia Shanle
8:22 RX
BS ^ 180# Those HSPU got rough.
17
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Ashley Bourgeois
6:55 105# hspu from box
BS ^ 95#.. played with a few cleans after 65#
11
0
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Ashley King
4:17 155# DL. 10# plate and ab mat for HSPU
BS ^ 165# Extra credit: Snatch EMOM 85#
15
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Ashley Peterson
3:29 unbroken
205# BS
22
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Barbi Gossen
135-165 BS. 18:35 RX
My first time doing this RX!!!!
29
6
🀘🏼πŸ’ͺπŸ‘ŠπŸΌ
Derek LaBonte
CONGRATS!!!πŸ’ͺπŸ’ͺπŸ’ͺ
Cindy Opichka
Yay!!
Amanda Zeamer
Fantastic!!!
Amy Zynda
Great job!
Mary Stueber
I love it!!! F*** the time, you did it!!! πŸ˜ŠπŸ‘ŠπŸ˜Š
Theresa Rosenquist
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Betsy Soletski
8 something 125#
2 ab mats part way through 15 learned how to kipping HSPU... thanks Justin!! Back squat ^ 125#
10
0
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Bill Hoisington
7:53 #185/HSPUonBox
BS 145,165,205,225,235
18
0
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Brian Toole
6:53 185#DL. BOX SHOULDER PRESS
1875# BS
11
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Cassie Christianson
5:36 RX
Squats 145#-175#. Snatch work to 105#
9
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Charlie Spry
5:08 regular push ups
335 squats
7
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Chris Ness
Up to 225 bs for form. 8:31 first time, stupid hsps
13
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Christian Stueber
10:04. 225#, 1 abmat strict HSPU
11
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Chuck Brehm
2:26
^365
30
5
What did you do for the rest of class?
Krystal Lowney
Watched Barbi dominate! :) ... and C&J
Chuck Brehm
Did you teleport from the bar to the wall?
Amy Zynda
Did you even get to breathe during this?
Antonia Shanle
Holy crap that's even faster than I thought!
Mary Stueber
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Cindy Opichka
6:08 modified
125 DL, 15#,10# plates + abmat for HSPU but first for all on the wall. BS: 85-155.
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Cole Cravillion
3:09
Bs up to 295
18
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Derek LaBonte
3:03
29
1
You guys were fast!
Mary Stueber
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Erin Schuh
8:07. 1 ab mat and 105# DL
Bs to 115#
1
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Grant Soletski
305 bs Diane no PR but it was completed
9
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james macco
8:19. DL's @ rx. Did pp @ 115 in place of hspu
Bs @ 225
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Jamie Henrickson
11:49 RX - first time
Need to work on hspus BS 115-160#
15
2
Congrats!!!πŸ’ͺπŸ’ͺ
Cindy Opichka
You did a great job!
Mary Stueber
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Jenni Phillips
12:29 1 mat. Woof
BS 95-135, snatch EC 55#, CJ EC 85#
4
0
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Jennie Campshure
? Not sure on time
HSPU off box 135#
6
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Jill Schumacher
5:58 145#/hspu from box. BS 65#-115#
12
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Jim Koehler
7:29 225# DL, 1 mat for 21, 2 for 15 and 9
BS up to 255#
15
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Justin Bauer
11:30
0
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Justin Peterson
2:08 Strict Unbroken
15
4
*breathe
Amanda Zeamer
Dude!
Theresa Rosenquist
who needs to breathe when you have all of the amino acids!!? (glad you didn't die)
Sylvia Christensen
Did you even breath?
Amanda Zeamer
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Kalen Fischer
4:19
225-305 BS
4
0
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Kate Endries
6:50 Rx
BS 95-155#
18
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Kate Mantz
11:04 ...85#, HSPU w/ 10# plate & 2 ab mats
BS ^100#
15
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Krystal Lowney
9:07 (first time Rx!)
BS up to 125#
28
9
Congrats!!!πŸ’ͺπŸ’ͺπŸ’ͺ
Cindy Opichka
Awesome job!!
Amanda Zeamer
Nice work!!!
Jamie Henrickson
I was watching you girl!!! You looked awesome!! BAM!!!!
Ashley King
Nice job Krystal!
Antonia Shanle
I like HSPUs...DLs, not so muchπŸ˜‰
Krystal Lowney
Me too and you killed me!
Mary Stueber
Way to go!!! πŸ˜ŽπŸ‘ŠπŸ˜Š
Theresa Rosenquist
Impressive! Way to go!
Brandi Binsfeld
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Laura VanderKelen
7:31 rx
Back squats 105-145#; snatch emom @ 85#; C&J emom @ 115#
6
0
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Marcie Kyllonen
6:41 rx
bs up to 125#
19
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Marlene Hall
5:35 155lbs 3 ab mats for HSPU. Up to 130lbs BS
21
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Mary Stueber
10:59 Rx 1st time
100-150# BS. Poor mapping of weights. Got in my head we were doing 7 rds not 5.
26
1
And like usual, I only RXd because you did! Thanks for the push!
Krystal Lowney
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Michael Green
6:07 RX
235# bs stupid groin acting up baby sitting it now. T's ec thanks
20
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Michelle Johnson
8:54
155-195# x 7 BS
25
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Nate Hall
Sick 😷 Day!
11
1
Bummer!!!
Theresa Rosenquist
Cancel
Paul Mantz
7:25 Rxish (HSPU's are not my best friend).
BS up to 315 I can get below parallel this week
14
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Pauly VanderKelen
3:27 UB
HBBS: 225,235,245,255,265# / Snatch EMOM15 @ 165# several misses though :/ Intentionally practiced failing snatches behind me following the EMOM to become familiar with how it feels.
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Rachel Meyers
7:06 DL #130 1ab mat and a #10 plate
Bs up to #130 7 rounds of e.c snatch #65
15
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Robin Mueller
5:56 115#DL, sad little hspu
BS 125# - 185#
16
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Ryan Froelich
8:35 (195#)
^210 BS (4/7), 115 S EMOM
20
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Ryan Kyllonen
10:24 strict (neck)
245# BS
0
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Ryan Vidmar
6:41 1 ab mat
235 bs
6
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Sam Adler
11:09 rx
Up to 175# bs
10
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Sylvia Christensen
^170# BS | Diane: 4:56
(~4 min. improvement since 2.23.15). Snatch EMOM: up to 125# (last 6 rounds). C&J EMOM: 145#. Note to future self- shoot for unbroken HSPU next time >:(
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Ted Kemen
6:57 Rx
200# BS/95# Snatch emom
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Theresa Rosenquist
8:34
Rx'd wgt/1 AM+#10 plate (1st time in EONs w/o tape or stabbing pain in shoulder!! 😊) BS: to #155 (box). 5k row: 24:49.9.
20
2
YAY!!!
Cindy Opichka
Happy for you & your shoulder T!!πŸ‘πŸ½πŸ‘πŸ½
Kate Mantz
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Todd Rocheleau
5:32 85lb strict press instead of HSPS
265 bs
17
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Tom Schmidt
3:04
10
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Ty Krueger
2:23
2 min pr
15
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Yvonne Otero
6:52 85#DL, mod hspu
BS 85 - 105# Was pretty much asleep today..
15
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Zach Campshure
25:55
No mats, I really suck at hspu. Like, really bad. Bs 225#
10
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