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Wednesday, March 18, 2020

Time Out

Yesterday at 5pm executive order # 5 came down from the Governor’s office saying we cannot have any more than 9 people in the building at any given time so in order to keep this place open and people safely exercising we will be having 1:30 hour openings for up to 9 people including 1 coach. The WOD and a warmup will be posted at the gym every morning and the coach will be roaming the premise doing what the coach does: coaching. 
Every day prior to 8pm class times will be updated as they can and will change daily and as soon as it goes live you will be able to sign up. The times will be posted in the comment section below and you will need to sign up for the time by hitting reply and posting your name for whichever time you want. Please only sign up for one time slot and if there are under 8 athletes in the gym following time slot, you are more than welcome to roll in to the next one. If you are currently staying home and are flexible with your day it would be greatly appreciated if you could choose mid day, early afternoon, or late night time slots. 
We currently occupy 12,000sq.ft of space so for every person in the gym you will have approx. 1,200 sq.ft. which far surpasses the suggested social distance of a 6 foot diameter perimeter. Please post other comments on the whiteboard only for the time being so the comment section below will be exclusively for time slot reservations. 
We will also be posting at home workouts each day for those of you that are self quarantining and or are under restrictions to stay home. Please keep your children at home unless of course your children are current members of CFGB due to the capacity restrictions. 
The sun will go down and the sun will come back up and we will get through this! Please check back often for any updates as this will be the only source for information on CrossFit Green Bay.
Have a wonderful Wednesday!
Monday-Thursday Schedule (subject to change)
5am-6:30am
6:30am-8am
8am-9:30am
9:30am-11am
11am-12:30pm
12:30pm-2pm
2pm-3:30pm
3:30pm-5pm
5pm-6:30pm
6:30pm-8pm
Friday Schedule (subject to change)
5am-6:30am
6:30am-8am
8am-9:30am
9:30am-11am
11am-12:30pm
12:30pm-2pm
2pm-3:30pm
3:30pm-5pm
5pm-6:30pm
Saturday Schedule (subject to change)
6am-7:30am
7:30am-9am
9am-10:30am
10:30am-12pm
Sunday Schedule (subject to change)
6:30am-8am
8am-9:30am
5am-6:30am
Grant Soletski 11:58AM on Mar 17, 2020
Paula at 5am
Paula Soletski 1:37AM on Mar 18, 2020
Eric at 5am
Eric Hansen 1:43AM on Mar 18, 2020
Jimbo but I am flexible if someone needs this time slot
james macco 2:22AM on Mar 18, 2020
Carrie
Carrie Schatzman 2:42AM on Mar 18, 2020
Jamie and Dusty 5am-6:30
Dusty Neubauer 12:01PM on Mar 18, 2020
Ian 5am-6:30
Ian Wilson 12:32PM on Mar 18, 2020
Kelsey at 5am
Kelsey Schwerin 12:44PM on Mar 18, 2020
6:30am-8am
Grant Soletski 11:58AM on Mar 17, 2020
Ted
Ted Kemen 1:19AM on Mar 18, 2020
Brennen
Brennen Bauer 1:28AM on Mar 18, 2020
Mike
Mike Oldenburg 2:13AM on Mar 18, 2020
Dan Smith & me at 6:30-8.
Erin Briggs 2:18AM on Mar 18, 2020
Terri Hoffort & Mr. Terri Hoffort
Bruce Hoffort 12:09PM on Mar 18, 2020
Tim H
Tim Houge 12:10PM on Mar 18, 2020
Smokey
Bruce Hoffort 12:11PM on Mar 18, 2020
8am-9:30am
Grant Soletski 11:58AM on Mar 17, 2020
Brad Rush
Brad Rush 1:01AM on Mar 18, 2020
Ashley E
Ashley Engeldinger 1:57AM on Mar 18, 2020
Karl Bonkoski
Karl Bonkoski 12:02PM on Mar 18, 2020
Grace Adler
Grace Adler 12:07PM on Mar 18, 2020
Krystal
Krystal Lowney 12:16PM on Mar 18, 2020
Justin
Justin Bruehl 12:20PM on Mar 18, 2020
Shannon May
Shannon May 12:24PM on Mar 18, 2020
Megan Vogel
Megan Vogel 12:43PM on Mar 18, 2020
9:30am-11am
Grant Soletski 11:58AM on Mar 17, 2020
Alex goldsmith
Alex Goldsmith 2:07AM on Mar 18, 2020
Sam goldsmith is in also first time I’ve been able to go in 2 weeks so obviously gonna crush Grant
Sam Goldsmith 2:15AM on Mar 18, 2020
Alex Ebert
Alex Ebert 3:15AM on Mar 18, 2020
Christopher
Christopher Adam 3:32AM on Mar 18, 2020
Scott Adler
Scott Adler 3:38AM on Mar 18, 2020
Theresa
Theresa Rosenquist 12:15PM on Mar 18, 2020
Me
Brian Fieldhouse 12:29PM on Mar 18, 2020
Cody
Cody Stelmach 12:59PM on Mar 18, 2020
11am-12:30pm
Grant Soletski 11:59AM on Mar 17, 2020
Hartmann
Michael Hartmann 1:39AM on Mar 18, 2020
Laura Bosacki
Laura Bosacki 4:00AM on Mar 18, 2020
SSG MUELLER
Sylvia C 12:12PM on Mar 18, 2020
Jake Roberts, I can bump to 1230 if someone needs this time too.
Jake Roberts 12:12PM on Mar 18, 2020
Brock Andrews
Brock Andrews 2:18AM on Mar 18, 2020
12:30pm-2pm
Grant Soletski 12:00PM on Mar 18, 2020
Sam
Sam Carter 1:01AM on Mar 18, 2020
Zastrow 12:30
Eli Zastrow 1:10AM on Mar 18, 2020
Antonia
Antonia Shanle 1:38AM on Mar 18, 2020
Ashley Kutz & Austin Kutz
Justin Peterson 4:47AM on Mar 18, 2020
ME!
Jennifer Gleason 5:19AM on Mar 18, 2020
Jenn. You’re over.
Justin Peterson 5:45AM on Mar 18, 2020
Troy
Troy Foley 12:11PM on Mar 18, 2020
Hi πŸ‘‹πŸΌ
Sal Bertuglia 12:27PM on Mar 18, 2020
Toni and Nolan Wilson
Toni Wilson 12:34PM on Mar 18, 2020
2pm-3:30pm
Grant Soletski 12:00PM on Mar 18, 2020
Angel Anderson
Angel Anderson 1:31AM on Mar 18, 2020
Seev
Sylvia C 2:02AM on Mar 18, 2020
Lois Schumacher
Justin Peterson 4:19AM on Mar 18, 2020
Me
Timm Uhlmann 6:00AM on Mar 18, 2020
Me
Chris Ness 6:50AM on Mar 18, 2020
MikaylaHanrahan
Mikayla Hanrahan 12:03PM on Mar 18, 2020
3:30pm-5pm
Grant Soletski 12:00PM on Mar 18, 2020
Laurie K
Laurie K 1:32AM on Mar 18, 2020
Grant (second time switching)
Grant Soletski 2:17AM on Mar 18, 2020
Switching for the 15th time just because I like to try and be like Grant and workout when he does.
Bradley Boockmeier 2:17AM on Mar 18, 2020
Amaad (had to switch last min meeting change)
Amaad Rivera 6:20AM on Mar 18, 2020
Maria & Derek
Derek Zehms 7:47AM on Mar 18, 2020
John Steffel
John Steffel 8:01AM on Mar 18, 2020
LeCaptain
Liz LeCaptain 12:56PM on Mar 18, 2020
JJ Jenkins
JJ Jenkins 3:15AM on Mar 19, 2020
Becky Jenkins
JJ Jenkins 3:15AM on Mar 19, 2020
5pm-6:30pm
Grant Soletski 12:01PM on Mar 18, 2020
Laura & Pauly for 2
Laura VanderKelen 1:47AM on Mar 18, 2020
Tyler Kohout
Tyler Kohout 1:54AM on Mar 18, 2020
Sarah Anderson
Sarah Anderson 2:41AM on Mar 18, 2020
Fonti
Nick Fonti 12:34PM on Mar 18, 2020
Cassie
Cassie Christianson 12:44PM on Mar 18, 2020
Kenzie and Jillian
Kenzie DuChateau 12:46PM on Mar 18, 2020
6:30pm-8pm
Grant Soletski 12:01PM on Mar 18, 2020
Jennifer McFall
Jennifer McFall 1:31AM on Mar 18, 2020
Jessica Hoisington
Jessica Hoisington 12:22PM on Mar 18, 2020
1.) Time Out
9 minute AMRAP 
13 Hang Power Snatch 75/55lb
150m Row
*2.) Every 2 minutes for 12 minutes 1 Overhead Squat @ 90%
*3.) 5 rounds
80’ Sandbag Carry 150/100lb (bearhug)
10 WallBalls 
*4.) EMOM for 10 minutes
Odd: 4 Muscle Ups
Even: 7 Strict Handstand Push-ups
*5.) EMOM 20 min 1 Snatch @ 70%
*6.) 3 rounds
25 GHD Sit-ups
1:30 Plank
Home WOD
1.) 15 min EMOM
10 Overhead Squats with a broom
16 Alt. Low Stair Steps (Fast fast fast!)
2.) 3 Rounds
1 min Sec Pigeon Stretch, per side
1 min Frog Stretch

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Alex Ebert
4 + 6
Romwod
5
0
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Angel Anderson
5+3 HPSn RX
#selfcare
7
0
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Barbi Gossen
1 hour bike trainer ride. 50 strict pull ups, 50 strict pushups, 100 a mat situps
6
0
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Bradley Boockmeier
8 rounds + 8 snatches
8
0
Cancel
Brittany Nohr
Mod home wod
16 min emom 10 single arm ohs 35# 16 du alt arms each min.
7
0
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Bruce Hoffort
3 + 10 Rx
Tabata abz.
7
0
Cancel
Cassie Christianson
6 + 13 snatches
Ghd extra credit and back squats at 70%
6
0
Cancel
Cody Stelmach
8 rds.
Thanks for keeping the gym open!
13
1
Dang dude!! πŸ‘ŠπŸ‘ŠπŸ‘Š
Theresa Rosenquist
Cancel
Dan Smith
5+10
EC: Sandbag/WB
10
0
Cancel
Dusty Neubauer
Less than Ian
13
1
πŸ˜†
Theresa Rosenquist
Cancel
Eric Hansen
5 rounds rx
13
0
Cancel
Erin Briggs
6+5..
Sandbag carry + Wall balls.
12
0
Cancel
Erin Buntin
Home WOD
Tried to Sub Roomba for OHS Broom. Didn’t work.
7
1
πŸ˜‚
Sylvia C
Cancel
Grace Adler
5 rx
EC: 10 GHD 10 push up 10 abmat sit up 10 sec hs hold 10 rounds
6
0
Cancel
Grant Soletski
6 rds
Sandbag/wb 6:43 RomWod with Brad and la Cpt.
6
0
Cancel
Ian Wilson
More than Dusty
12
1
πŸ˜†πŸ˜†
Theresa Rosenquist
Cancel
james macco
5 + 65 mtrs.
Ian and I did ab work because everyone knows, in an Apocalypse, those with washboard abs will survive. #science #coronapocalypse #ihadtoomanyshotsyesterday #lessthandustyandian #ikickedgrantsassinyesterdayworkout #meganshouldnothavebeenallowedtodothisworkouutshestoogoodandithurtsmyfeelings #icantstophashtagging
12
4
I lol’d
Grant Soletski
🀣🀣🀣
Megan Vogel
πŸ˜†πŸ˜†πŸ˜†
Theresa Rosenquist
Those hashtags are gold πŸ˜‚
Sylvia C
Cancel
Jason Nobles
5 plus 3 HPS
Loved this one!
1
0
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Jennifer McFall
4 +13 RX. 85lb ohs
3
0
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Justin Bruehl
7+50mrow
Up to 305 ohs
5
0
Cancel
Kelsey Waack
Home WOD.
I beat Noah, knocked him over once or twice to secure the win. πŸ˜‰ ... And I stole his barbell. πŸ€·πŸ»β€β™€οΈ
6
0
Cancel
Krystal Lowney
5 + 1
GHD/plank EC
10
0
Cancel
Laura VanderKelen
6+13 snatches
8
1
Twinsss
Sylvia C
Cancel
Liz LeCaptain
5 + 90 cals
Sandbag/wall ball EC + ROMWOD
2
0
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Megan Vogel
7 + 3
WB/Sandbag carry w Brad. MU prac. Thanks Kelly for the help!!!
11
0
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Michael Hartmann
7 + 10m row. Rx.
3
0
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Pauly VanderKelen
*2.) Overhead Squat singles @ 260#
3 rounds of 9 Bar MU & 18 T2B from 3-17-20 complete in 8:35 / EMOM10: Odd minutes 5 strict Pull-ups, even minutes 40 foot HSW from 3-16-20 complete / *6.) complete / ROMWOD / "Time Out" complete on 4-15-20 with 7 rounds + 20 meter row.
0
0
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Sam Goldsmith
5+ 13ps
WB and sandbag after
8
0
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Scott Adler
5+9 snatch (55#)
3x10 oh lunges, ghds and planks
2
0
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Sylvia C
90 min AMRAP
6+13 HPS + 4x10 pause OHS at 50% (90#) + 3 rounds of 10 DB box step ups (40#,24”), 15 GHDS, 10 DB lunges, + 4 strict pull ups at cap!!
3
0
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Theresa Rosenquist
4+13+100m**
**@#40 β€”>> superset of BS & DL{ 6x5 BS@#100/DL@#155.
8
0
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