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Thursday, October 1, 2020

Days Past

As of today CrossFit Green Bay is officially 10 years old. 10 years, over 3600 workouts and thousands of people through the doors of the 3 different CFGB locations. It all started from seeing a random dude doing some crazy looking pull-ups at the Y. I ask the young man, what is it you are doing and he told me CrossFit and the moment I clicked on CrossFit.com it was love at first sight. Congrats to all that have made your fitness priority number one and making it happen at this little gym of ours! We were planning a party for the 17th and as much as I despise this pandemic we will be holding off until at least the mask mandate expires but have no doubt there will be a keg party to celebrate this milestone. Again thank you all and here’s to 10 more!
Have a great Thursday!

Who would have thought? Nice work babe πŸ‘ŠπŸ» πŸ‡ΊπŸ‡Έ
Betsy Soletski 8:21PM on Sep 30, 2020
Thanks Bets!
Grant Soletski 8:34PM on Sep 30, 2020
Congratulations to you both! πŸ’‹
Angela Cervantes 7:25AM on Oct 1, 2020
Special place Grant! πŸ‘Š
Cody Stelmach 8:52PM on Sep 30, 2020
πŸ‡ΊπŸ‡Έ
Cody Stelmach 8:52PM on Sep 30, 2020
πŸ•Š
Grant Soletski 9:11PM on Sep 30, 2020
Congratulations Betsy and Grant!
james macco 9:14PM on Sep 30, 2020
Thanks Jimbo
Grant Soletski 9:47PM on Sep 30, 2020
Congrats Dude!
Mike Cegelski 8:13AM on Oct 1, 2020
πŸ‡ΊπŸ‡ΈπŸ‘ŠπŸΌ
Grant Soletski 8:48AM on Oct 1, 2020
Congrats on the 10 years!!! I’m grateful to be part of better than 1/2 those years!!! πŸ’ͺ🏼πŸ’ͺ🏼πŸ’ͺ🏼
Sarah McKee 11:41AM on Oct 1, 2020
We’re grateful to have you be a part of this πŸ‡ΊπŸ‡ΈπŸ‘ŠπŸΌ
Grant Soletski 11:45AM on Oct 1, 2020
Congratulations Grant and Betsy!
Pauly VanderKelen 12:07PM on Oct 1, 2020
Thanks Pauly!
Grant Soletski 1:46PM on Oct 1, 2020
woo 12 years!! best gym ever πŸŽ‰ miss everyone so much!
Kenzie Christy 1:30PM on Oct 1, 2020
10 years - it’s been a freakin day hahahaha
Kenzie Christy 1:30PM on Oct 1, 2020
Ha thanks KenzieπŸ‡ΊπŸ‡ΈπŸ‘ŠπŸΌ You are missed as well.
Grant Soletski 1:46PM on Oct 1, 2020

1.) Back Squat 1 x 3@ 60%, 1 x 3@ 70%, 1 x 4@ 80%, 1 x 3@ 90%, 2 x 5@ 85%, first 2 rounds every 2 minutes then every 3 minutes for the remaining 4
note: if you feel the weight is going to kill you, it’s ok to decrease it
2.) Days Past
50 Double Unders
21 Alternating Dumbbell Snatch 50/35lb
21 Pull-ups
50 Double Unders
15 Alternating Dumbbell Snatch 50/35lb
15 Pull-ups
50 Double Unders
9 Alternating Dumbbell Snatch 50/35lb
9 Pull-ups
3.) 3 rounds
15 Reverse Hyper
15 Back Extension

Β Session 2
-Every 3 minutes for 6 rounds starting @ 60% adding load each round
Snatch Pull to Hang->Floor->High Pull->Power Snatch
-5 rounds
Before each set complete 10/7 cal Assault Bike Sprint
Split Jerk Doubles @ 75%
Note: complete both reps before setting down, keep rest under 3 minutes
-9 minute AMRAP
10 Burpees
3 Bar Muscle Ups

 

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Alex Ebert
7:37 @35lb and singles
BS @ 175, 205, 235, 265, 250
5
0
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Bradley Boockmeier
6:47
Things started falling apart lol BS @ 285, 335, 385, 425, 405
6
0
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Breanna Eger
13:50 DU, 35# DB, Banded PU
130/155/175/195/185
13
0
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Carrie Schatzman
^125#BS; 8:30 singles, 20# DB Snatch, jumping PU; Happy Anniversary CFGB!
6
0
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Christopher Adam
4:42
Bs’s
11
1
Dooood
Justin Bruehl
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Cody Stelmach
6:43 rx (double unders were BRUTAL today, everything else was unbroken)
Back Squats at 205/245/275/315/295......probably should have been a rest day πŸ˜†
6
4
I gave you knuckles.
Grant Soletski
Grant Soletski
πŸ‘ŠπŸ‘ŠπŸ‡ΊπŸ‡ΈπŸ‡ΊπŸ‡ΈπŸ•Š
Cody Stelmach
Grant Soletski
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Eric Hansen
9:30 rx
13
0
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Grace Adler
7:19
25# DB. BS 5 reps@135# every set (active recovery)
8
0
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Grant Soletski
6:26
No squato for me-o
10
0
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Holly Snyder
10:20 rx
BS 125,145,165, 185, 175
6
0
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Ian Wilson
5 ish
Did some back squats
13
0
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james macco
6:12
BS @ 165/185/225/245/235
10
0
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Justin Bruehl
4:55 yum yum
Up to 3x4 @325lb b.s. yesterday has me feeling squashed
10
1
πŸ€©πŸ‘Š
Theresa Rosenquist
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Justin Peterson
4:49
Back Squats at 275, 325, 375, 415, 395lbs
12
0
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Kenzie Christy
max effort 1000m row 3:37
3 rds 8 bench @95 15 GHD 4 rft 50 DU 10 weighted step ups 53/35 5:41rx 3 rds 150m sled push 5 ring rips by
11
3
I think you may have beaten Justin on that 1000m row time
Cody Stelmach
he beat me by 1 second. def not worth the fran lung
Kenzie Christy
Big oof
Cody Stelmach
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Kevin Hansen
4:41rx
Oly lifting!!
11
0
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Krystal Lowney
9:27? 25#
BS up to 175#
12
0
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Liz LeCaptain
Active Recovery Day + some heavy back squats
155/180/215/235/220# BS
13
0
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Michael Green
6:30
255/295/335/375/355
11
0
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Mike Cegelski
7:30 rx
205/235/275/300/285 Afternoon Session Snatch Complex Bike and Split Jerks
13
0
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Mike Luberda
5:30
250/290/330/370/350
10
0
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Pauly VanderKelen
HBBS: 5@135,4@185,3@225,2@275,1@295,1@305,1@315,1@325 then 5x5 @ 265 with a pause at the bottom.
EMOM10: 10 C2B for 100 total (ripped both hands :( 3x50 Ab Mat Sit-ups.
0
0
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Ryne Koehler
9:11
260/280/320/360/340
9
0
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Sam Carter
6:30RX
125-135-155-175-165
9
1
Twins
Michael Green
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Sarah Anderson
10:05 rx, unbroken DB snatches, tripped a lot on DU’s, had to do smaller sets toward the end on pull-ups
BS @105/125/140/160/150
6
0
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Scott Adler
8;29 (100 su’s, 35#)
Bs 175/165
11
0
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Sylvia
Yikes
I win overall slowest time! 150-165-190-210-200 BS
3
0
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Theresa Rosenquist
8:33**
**Sub’d: 150 SU/#30 alt DBSn&DBCln/Lo R. Row; BS 100/120/130/140/130.
12
0
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Timm Uhlmann
6:46
BS @ 185, 215, 245, 275, 260
2
0
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Tom Fameree
7:45 Rx
190/220/255/285/270#
13
0
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Trevor Snyder
7:27 rx
Up to 235# bs, 3’s for last 2 sets rather than 5
6
0
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Yvonne Otero
9:36, 15#, jumping pu's, 45# plate steps ups
BS ^135#
12
0
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