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Monday, March 23, 2020

Rice & Beans

**UPDATE AS OF 1:00PM, MONDAY, MARCH 23, 2020**
Hello CFGB community,
Today I write this message with just a touch of sadness. Last week we were faced with the challenge of minimizing our group sizes within the gym to follow the recommendations of our state officials.  I was proud of our adaptations and thought it was successful.  However, as of today, the Governor has banned all non essential businesses from operating until further notice. After classes tonight, we will close our doors until we are given the go ahead to reopen. 
As we have done every day since we’ve opened our doors, we will continue to post workouts for members and the community alike. The programming will look a little different though. There will be 2 pieces for people with equipped home gyms, two pieces for people without equipment at home and a core/back accessory for everyone.
We will continue to provide this and would appreciate your continued financial support, but understand if you need to pause your membership. Financially this may be the toughest challenge of our times, but I believe we will make it out on the other side of this.  Your dues would be considered compensation for daily digital content.  In addition, you can ‘rent/borrow’ a piece of equipment to utilize at home during this time.  Equipment available will be a choice of one of the following (depending on availability): a dumbell, a kettlebell or a bumper plate.  If you are interested in taking one home for this time period, show up to the gym anytime today or until SaferAtHome begins and we will take a picture of you with the equipment you rent/borrow to keep track of what everyone has.
We want to thank everyone for their continued support of our gym as we continue to invest in you.  Please continue to follow GBCrossFit.com for website updates as we move forward. 
Thank you!

Another week down. Classes will continue as they have over the last 5 days, signing up below for your preferred time slot. Remember that we are only allowed 8 athletes in the gym at a time as well as 1 coach. Please if you sign up, show up and if for some reason life happens please erase your name from the class time. One last thing, please if you have any cough or sniffles don’t come in. No matter if it’s just a common cold, flu or whatever just stay home. If you happen to cough, because people do that cover your mouth with your elbow. Hope you all had a great weekend and don’t forget that we’re all in this together!
Hey there Monday!
5am-6:30am
Grant Soletski 12:52PM on Mar 23, 2020
Ian
Ian Wilson 1:09AM on Mar 23, 2020
Kelsey
Kelsey Schwerin 1:22AM on Mar 23, 2020
Michelle
Michelle Bonkoski 12:58PM on Mar 23, 2020
6:30am-8am
Grant Soletski 12:52PM on Mar 23, 2020
Erin - 6:30-8.
Erin Briggs 1:41AM on Mar 23, 2020
Bruce Hoffort
Bruce Hoffort 12:57PM on Mar 23, 2020
Jamie and Dusty
Dusty Neubauer 12:58PM on Mar 23, 2020
8am-9:30am
Grant Soletski 12:52PM on Mar 23, 2020
Grace Adler
Grace Adler 1:49AM on Mar 23, 2020
Karl
Karl Bonkoski 12:56PM on Mar 23, 2020
Brad Rush
Brad Rush 12:56PM on Mar 23, 2020
9:30am-11am
Grant Soletski 12:52PM on Mar 23, 2020
Lois Schumacher
Justin Peterson 1:01AM on Mar 23, 2020
11am-12:30pm
Grant Soletski 12:53PM on Mar 23, 2020
Cody
Cody Stelmach 1:07AM on Mar 23, 2020
Mike
Mike Oldenburg 1:56AM on Mar 23, 2020
Brennen
Brennen Bauer 3:18AM on Mar 23, 2020
Jbizzle
Justin Bruehl 3:50AM on Mar 23, 2020
12:30pm-2pm
Grant Soletski 12:53PM on Mar 23, 2020
Steve
Sylvia Christensen 1:01AM on Mar 23, 2020
Bet.
Sal Bertuglia 1:08AM on Mar 23, 2020
Chris
Christopher Adam 4:00AM on Mar 23, 2020
Me
Michael Green 12:56PM on Mar 23, 2020
Troy
Troy Foley 12:59PM on Mar 23, 2020
2pm-3:30pm
Grant Soletski 12:53PM on Mar 23, 2020
Sam
Sam Carter 1:09AM on Mar 23, 2020
Antonia
Antonia Shanle 6:19AM on Mar 23, 2020
Me
Chris Ness 6:42AM on Mar 23, 2020
3:30pm-5pm
Grant Soletski 12:53PM on Mar 23, 2020
LeCaptain
Liz LeCaptain 3:36AM on Mar 23, 2020
Amaad and Will
Amaad Rivera 6:17AM on Mar 23, 2020
SSG MUELLER
Sylvia Christensen 7:07AM on Mar 23, 2020
Me
Brian Fieldhouse 10:12AM on Mar 23, 2020
5pm-6:30pm
Grant Soletski 12:53PM on Mar 23, 2020
Brad
Bradley Boockmeier 1:07AM on Mar 23, 2020
TK
Tyler Kohout 1:18AM on Mar 23, 2020
Trevor Christianson
Trevor Christianson 1:35AM on Mar 23, 2020
Austin and me!
Ashley Kutz 2:02AM on Mar 23, 2020
Fonti
Nick Fonti 2:23AM on Mar 23, 2020
6:30pm-8pm
Grant Soletski 12:53PM on Mar 23, 2020
Laura & Pauly
Laura VanderKelen 2:03AM on Mar 23, 2020
1.) Rice & Beans
17 minute AMRAP
100 Double Unders
80 Dumbbell Box Step Ups 35/25lb, 24/20” (1 DB hangs by side 1 DB is in front rack)
60 Hand Release Push-ups
40 Front Squat 115/85lb
20 Toes to Bar
*2.) Every 3 minutes for 12 minutes 3 Deadlift @ 85%
*3.) 9 minute AMRAP
7 Chest to Bar Pull-ups
14 Shoulder to Overhead 115/85lb
21 cal Assault Bike
*4.) 10 rounds
10 Hollow Rock 
10 AbMat Sit-ups
At Home
1.) 10 Rounds
10ft Handstand Walk (15 Sec HS hold/Pike hold)
:30 Side Plank, each side
10 Groiners
2.) 4 min Lacrosse Ball shoulder smash, per side

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Bradley Boockmeier
Took too long to put my grips on and just missed a fulll round :((((
5
0
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Bruce Hoffort
0.90-s
Boxes and front squats got me. And my BMI.
4
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Christopher Adam
1+10
Used 40# dbs because why not🤷‍♂️
4
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Cody Stelmach
1
5
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Erin Briggs
1 + 5
Deadlift: 275.
6
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Grace Adler
15 T2b
15# DB, 65# FS...just moving along. Some EC done.
5
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Grant Soletski
47 push ups
I just wanted to do the step ups on a 24" box and I did. left leg getting much better
5
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Ian Wilson
Start of box step ups round 2
5
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Laura VanderKelen
1+10 DB step ups
5
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Liz LeCaptain
3 T2B
ROMWOD
5
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Pauly VanderKelen
1 + 24 Dumbbell Box Step-Ups
10 rounds of 1 Sandbag Clean (150#) and 1 Legless Ropeclimb complete in 11:15. Until next time CrossFit Green Bay!
1
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Sylvia Christensen
17 T2B
Used 35# DBs because why not 🤷🏻‍♀️ 275 deads
5
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Theresa Rosenquist
Rest day
Did this 3/24/20 —>>
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