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Friday, September 3, 2021

Rage Against The Machine

The gym will be open from 8am-11am on Labor Day for any activities you’d like to do! We will have a workout programmed, but no specific class times.

Strength/Skill:
Every 2:00 for 5 rounds – 2 Front Squats @90%, can be done as 2 singles if needed

Metcon:
9 min AMRAP
3 Chest to Bar Pullups
6 Alt. Overhead Lunges 75/65lbs
9 Sumo Deadlift High Pulls 75/65lbs

Accessory Work:
5 sets
50ft Yoke Carry (heavier than last week)
8 Burpee box jump over (30/24)
6 Sandbag cleans (150/100)
Rest 90 sec. after each set

Mobility:
10x 10 sec. PVC T-spine stretch on a box (round upper back)

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Cassie Christianson
8 + 2 c2b
200# FS
6
0
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Cody Stelmach
10+ 4 SDLHP
Up to 265# FS // Accessory work w/Jacob A. ~ 16-17 min
11
1
Ian Wilson
Cancel
Dan Smith
7+9
FS 225#
12
0
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Debbie Doeren
Didn’t count rounds, used pvc to work on lunges. Jumping C2B
Front squats 4@95# and 100# for round 5-first time hitting 100#, best part of the entire day. 5000m assault bike
4
0
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Garrick Fisher
7+1 Sumo
305-325#FS
11
2
Damn dude, your so strong!
Mike Cegelski
Mass moves mass… so glad I’m a little fat
Garrick Fisher
Cancel
Grace Adler
6+4/6 OHS
OHS instead of OH lunge. FS @95# (set of 2/4/4).
13
0
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Heather Phillips
3/9 of round 7
Empty bar. 135# FS
17
0
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Ian Wilson
Did some stuff
Happy Friday!
12
1
Cody Stelmach
Cancel
Jacob Anason
10 + 3 C2B
255# FS // yoke & burpee box jumps & SB cleans
11
0
Cancel
Jenny Wesolowski
6 + 1 c2b.
Red and blue banded c2b, 55# bar (really struggled with oh lunges). 130# fs
9
0
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Jessica Ploof
6+5sumo
55# OHL &SDL; 125# FS
11
0
Cancel
Jim Koehler
10,217 m row
2
0
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Kim Davister
7+ 14
5x7 @125 FS (not 90%)
13
0
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LAURIE MARTINEZ
6+2 C2B (1 after time)
C2B w/Green Band, 35# OHL & SDL; 105# for BS (missed Monday) Have a fabulous Labor Day Weekend! 🎣🍻
11
0
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Liz LeCaptain
7 + 3 C2B
light FS
16
1
Ian Wilson
Cancel
Mel Sanders
5 + 3 c2b scaled
Black band c2b, #35 lunge & sumo Fs #110
0
0
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Michael Green
8+3 /6
FS@215 not 90%
12
1
Ian Wilson
Cancel
Mike Cegelski
8+2 C2B
270# FS
7
0
Cancel
Sam Carter
7+3 C2B
150 FS
12
0
Cancel
Scott Adler
6+3 c2b (65#)
125# fs 6x3
6
0
Cancel
Sylvia Christensen
Rx run
7 + a chest to bar I think. Strict press instead of lunges
17
0
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Ted Kemen
7
195# FS
16
0
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Todd Rocheleau
Task completed
8
0
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Tom Fameree
8 + 3 ctb
Light fs
17
1
Ian Wilson
Cancel
Toni Wilson
6 rds Rx, dead from accessory work
Accessory work from yesterday, 2+44du/2+32du/2+16du/2+24du, super gross
16
0
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Tricia Spencer
5 + 6/6
Box jumps, 45# 75# FS
4
0
Cancel