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Friday, September 17, 2021

Green Day

Carter’s Birthday! To all in our CrossFit family. Tomorrow Saturday the 18th is our son Carter’s twelfth Birthday. We are, and Carter is so thankful for all the support over the years. Autism has been a challenge for him and for us as a family. When we joined CFGB seven years ago we were lost and trying to navigate through what was an unknown deeply difficult situation and the beginning of new realities. The CFGB family accepted us and has continued to support us year after year. I just wanted to take a moment to celebrate Carter and how far he has come. He loves you all even though he might not always be able to communicate it. Our entire family is grateful. Carter’s favorite treat is ice cream. We will be attending community WOD Sat. morning. We would love it if anyone who could, would join. After, we would like to share some ice cream with everyone. Thank you – The Wilsons
Ian Wilson 3:31PM on Sep 17, 2021
❤️❤️❤️
Sylvia Christensen 9:14PM on Sep 17, 2021
💜💜💜
Jamie Henrickson 10:02PM on Sep 17, 2021
Happy Birthday Carter!! Sorry we couldn’t be there to celebrate! Tomorrow we will have some ice cream to celebrate you! Thank you Wilson’s for being such an amazing family ♥️
Sam Carter 9:59PM on Sep 18, 2021

Strength/Skill:
Every 2:00 for 5 rounds
Front Squat
2×5 @ 60%
1×4 @ 70%
2×3 @ 80%

Metcon:
2 Rounds
21 Thrusters 95/65lbs
15 Pullups
9 Bar Muscle Ups

Accessory Work:
Arms by Odin
“Run the plates”
10 reps of super light weight (ex. 10# plate) and then go up to the next weight immediately (ex. 15# then 25#, etc.) until your arms fall off (or fail)

Mobility:
Elevated pigeon stretch on a box (sit into stretch for 5 secs. And then release.  Repeat 10X)

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Alex Ebert
13:03.
50/50 BMU’s and BMU with band
9
0
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Brandon Larsen
5:42
165/195/225
2
0
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Cody Stelmach
6:04
175x2, 195, 215, 235 // faster than my original Fran 😅
9
0
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Debbie Doeren
13:59.69 55#, banded pull-ups, low bird perch MU
Front squats 70, 90, 110
8
2
13:55.69
Cody Stelmach
4 seconds faster than I gave myself credit for. 😂 thanks for pushing me to the end!
Debbie Doeren
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Jacob Anason
7:06
175/200/225 // yoke&RMU&SB carry
9
0
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Jamie Henrickson
12:18 small black band for bmu
5
0
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Jenny Wesolowski
9:10
60# (scaled a little because slight shoulder twinge. Felt better as they went), blue band pu, box bmu. Fs @ 85, 100, 115#
7
0
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Jim Koehler
8:13 ? 65# and box bmu
185, 215 and 250# FS. 5,000 m row
9
0
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Justin Peterson
4:41
Front Squats at 235, 275, 315lbs
2
0
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Kevin Hansen
6:20
205/235/265
6
0
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LAURIE MARTINEZ
13:13ish, band and boxes everywhere 😁
10
1
Happy # 1 !!
Steve Kaster
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Mel Sanders
9:20 scaled
FS 85/11/110 Thruster #35, black band PU, jumping BMU The ice therapy shower was euphoric, one can only hope the new place has one too!
8
0
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Michael Green
8:58 RX
215/255/290# FS
6
0
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Mike Cegelski
10:05
Green & Blue Band 185#/215#/245#
5
0
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Ryan Froelich
9:04 (75 T) & up to 170 FS
Cold shower PR
12
0
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Steve Kaster
275/315/365 back squats
8th CrossFit anniversary today💪
12
1
Congrats! 1 year for me 😍
LAURIE MARTINEZ
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Ted Kemen
9:08 75# thrusters
135/155/180# FS
11
0
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Theresa Rosenquist
7:49***
***Super Scl’d: #26 SA KB Th-RR-RingThing MU -> max effort AB Cals to TC: 51. EC: MATs!! 😝
7
0
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Tim Sanders
11:50 scaled
Deadlift. Push press. 2 green band aid pull ups. Jump bird perch mu. 2 week hiatus, felt good to be "back"
11
0
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Tom Fameree
11:18
195/225/275# back squats
14
0
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