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Thursday, August 17, 2017

Move Faster

Eric Wallace is in the house tonight from 5:30pm until 7:30pm. 4 sessions are available every half an hour. We are able to offer these sessions at a discounted rate thanks to our partnership with Billy Binsfeld and Cornerstone Chiropractic. First come first serve tonight on the message board for tomorrow’s slots. I’ll come up with a better way to make sure everyone gets a chance that wants to see Eric and experience dry needling for yourself. Anyways post below to request a session 5:30pm, 6:00pm, 6:30pm, 7:00pm. 
We are doing some team stuff today. It’s going to be fun and will make you better so show up even if you don’t want to. This place is about the people that walk through the doors every day and it would behoove you to reach your hand out and say hello to someone you have not had the chance to yet. Then after that pleasant gesture turn that wave in to a knife hand and tell your new found friend to move faster!
Have a great Thursday!

5:30 please!! :)
Cassie Christianson 1:02AM on Aug 17, 2017
7pm please!
Laura VanderKelen 1:12AM on Aug 17, 2017
6:00 please!
Derek Zehms 1:40AM on Aug 17, 2017
Mike Soletski at 6:30 please
Paula Soletski 1:55AM on Aug 17, 2017
All filled
Grant Soletski 2:01AM on Aug 17, 2017
When is Dr. Wallace coming in again? I would like my calves rebooted!! please!
Chol Mabil 7:04AM on Aug 17, 2017
Every two weeks is our initial plan
Grant Soletski 8:44AM on Aug 17, 2017
1.) Move Faster
3 person team 
10 minute CAP
10-13-16 Bar Over Burpees
19-22-25 Pull-ups
28-31-34 Deadlift 225/155lb
19-22-25 Pull-ups
10-13-16 Bar Over Burpees
note: each member must do one full set before next member can start the next set. set order as you wish
Choose 1 extra credit
*2.) 3 person team for time
21 Snatch 185/125lb
15 Snatch 205/135lb 
9 Snatch 225/155llb
note: any snatch you like, alternate every rep
*3.) SPUC&CMHT
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Narrow Grip Bench Press 225/155lb
Strict Narrow Grip Pull-ups
Bench Press 225/155lb
Strict Chin-ups
note: not for time but do not stop moving though. steady eddy is the goal bench press needs to be scaled to a weight that allows you to not need a spotter 
*4.) 3 rounds
15 Back Extension 
12 Reverse Hyper
note: go really slow on the back extensions
*5.) 20 minute plank, every time you break run 400m
note: planking is the goal not 2 miles of running. suck it up and hold that plank as long as you can 

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Alli Nowak
11:04 - @ home soloooo before work
13-19-34-19-13 - sub 45# SP for DL
11
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Alyssa DeNoble
Don't know our time..with Jordan 👍🏼
Fun workout!
3
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Antonia Shanle
11:59 partner with Rachael
Snatches after and Rach with a big double PR!!
16
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Brandi Binsfeld
14:47 with Jim and Dr. Brian. 135# DL
4
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Brett Kohout
13:40 rx w/Christy & Laura
SPUC & CMHT
4
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Brittany Nohr
Finished forgot time
T2b from floor and hip extension ec from yesterday done and hspu work
2
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Bruce Hoffort
16:49 w/ Scott & Eric (155#)
14
0
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Cal Shanle
13:22 I think..green band pus with Sam and Tina
6
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Chuck Brehm
12:06 w Pauly and Tim
Snatches
1
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Eric Hansen
16:49 w/ Scott & Bruce (155#)
14
0
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Grace Adler
16:4?
With Sarah and Holly. 135# DL.
3
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Grant Soletski
Christian/Troy & myself 16 and change
i subbed ring rows and they are not easy. that was fun
7
2
That sounds right T
Grant Soletski
"under utilized' I believe is what you said. 😉
Theresa Rosenquist
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Greg Goffard
12:53
With T and Tyler
0
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Jennifer McFall
21:42 125lb with Ralinda
9
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Jim Koehler
14:47 with Brandi and Dr. Brian
I did my DL at 185#
4
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Krystal Lowney
Partner w/ Rachel M
17:04 115# DL plus lots of chalk and sweat.
14
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Laura VanderKelen
13:40 rx with Brett and Christy
Yoke/farmer/box ec from Wednesday, 50 strict ghds
1
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Lauren Kalil
12:27 Reese and Zach
Worked on muscle ups and handstand walks
5
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Marcie Kyllonen
17:27 w/ Ryan
snatch 65#
6
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Michael Green
18:44 RX with Matt F
14
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Nate Hall
11:48 w/MJ & Andy
Snatch work
14
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Paul Mantz
I3:35 Rx with Paula and Jimbo
Plank/run extra credit. That was a lot of fun, I actually enjoyed the burpees... weird
12
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Paula Soletski
Wod with Paul and Jim 13:35 rx
14
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Pauly VanderKelen
12:06 with Chuck and Timm!
16,25 UB,34 (30 UB,4),22 (11,6,5),16 / Stretched while watching Laura's shin splint dry needling session.
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Rachael Salata
11:59 Rich& Toni 👯
All the fitness with Toni. Mad snatching after.
11
3
Rich is off his game he is holding you back you should have been done in at least 7min
Paul Mantz
#ALLthe reps 👊👊👊
Theresa Rosenquist
Way to go on the snatch PR x 2!
Brett Kohout
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Rachel Meyers
17:04 with Krystal DL #115
Pullups with green band.
3
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RaLinda Lamberies
21:42 with Jen 155#dl
8
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Sam Carter
Time?? Fun wod with Jamie!
11
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Sam Scherwinski
13:22
With Cal and Tina
7
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Scott Adler
16;49 (155#) w/ Bruce and Eric
I was planning to enter 15:49 until I saw Bruce and Eric's post
4
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Ted Kemen
17:16 Rx with Zach & Tom B
15
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Theresa Rosenquist
What Tyler said 👇
We all moved like Tyler today. 😇😇😇 Scl'd DL #125. EC: GH-BE/R-Hyp & Yoga.
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Timm Uhlmann
12:06 with Pauly and Chuck
185 DL for me. Did all 19 pull-ups in a row which was unexpected (at least on the way up)
1
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Great job Timm!
Pauly VanderKelen
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Tyler Shaw
12:53 with T and Greg
7
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Yvonne Otero
19:34 I think? with Heather and Teri, 85#
13
0
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Zach Campshure
12:27
W/ Reese and Lauren
5
0
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