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Friday, September 24, 2021

Front Squat Max in the new building! 2965 Ramada Way

Holy cow we got a lot done this week! We will continue to do more this coming week as well!
Come check out our new building at 2965B Ramada Way!
Don’t park in front of Woodworkers Depot or they’ll woodwork your car.

Strength:
20 min to establish 1RM Front Squat
-Only lift in a safe manner
-Don’t repeat your current personal record

Metcon:
6 Rounds
9 Strict Press 75/55lbs
6 Alt. Pistol Squats

Accessory Work:
EMOM 8
12/9 Cal Assault Bike
5 Slam Balls 50/30lb

Mobility:
3 min Quad Smash, per leg

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Alex Ebert
9:35 75# and pistols off 5 20kg plates
250# FS PR (+65) 🤷‍♂️
13
0
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Amanda Zeamer
4:14
140# front squat no pr
14
0
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Barb :)
10:27 55#, foot tucked pistols
135# front squat-25# PR 300m ass bike
7
0
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Breanna Zold
5:16
197# FS PR
15
0
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Cassie Christianson
3:44
225# pr
7
0
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Cody Stelmach
2:59 (pistols are really coming along 🙂)
280# fs // first wo in the new gym!
16
3
#HWPO
Michael Green
HWPO - Cody “The Big Ging” Stelmach
Sal Bertuglia
Ian Wilson
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Donny Covaciu
3:18 75# SP, behind the leg Pistols
400lb DL. 15lb PR
16
0
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Ian Wilson
Accessory Work First
3:48 - decided to go with 95# to keep up with Steve
15
0
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Jacob Anason
4:17
300# FS (+15) // accessory stuff
7
0
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Jamie Kemen
157# FS PR
7 ish minutes. 35# SP
15
0
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Jenny Wesolowski
5:12
45# sp, leg hooked behind pistols. 152# fs PR (no previous pr). Accessory work: 6-7 cals first 4 rounds, 5 cals last 4 rounds.
12
0
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Justin Peterson
2:51
No time to squat front
11
0
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Lauren Tamura
220# FS PR | 3:36 rx
13
0
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LAURIE MARTINEZ
6:03 (felt like 6 rnds)
#40 SP 1st rnd, dropped to #35, leg tucked behind, FS 102# PR
11
0
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Liz LeCaptain
4:20
mobilized
14
1
Ian Wilson
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Mel Sanders
6:16 scaled
FS #145 PR 2 rounds: SP #55/4 rounds: SP#35, leg behind alt pistol
0
0
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Michael Green
2:34 pistol on the right full squat on left
370# FS (25# PR)
13
0
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Mike Cegelski
3:41
290# FS, 5# PR (Total increase of 13# during cycle) Accessory Stuff
11
1
6969 porcupine lane. Nice pr
Tim S.
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Sal Bertuglia
280# FS. 5# PR
13
0
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Sam Carter
4:30 I think
175 FS
6
0
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Sean Manion
3:50 wrap around pistols
255. 10# PR
10
0
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Steve Kaster
445 back squat for a 9# Justin-approved PR
3:19 @ 95 # SP and sub kettle bell swings for pistols
15
2
Way to go Steve! Great job today!
Ian Wilson
Ian Wilson
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Ted Kemen
5:30
225# FS PR
16
0
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Theresa Rosenquist
Walk & Abs & Mobility
3.25 mi/53:34 -> 9’ AMRAP by Kari Pearce (thx Grace!!😃) -> yoga focused mobility. ☯️😊
13
0
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Tim S.
4:48 scaled
8 min bike tabata instead of squat. Accessory work scaled prior to metcon. Pistols off box to plates. Mikebility before bed.
8
1
I didn't get the invite for Mikebility, what's your address?
Mike Cegelski
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Tom Fameree
4:50, pistols on top of box
Failed 6,900# front squat
15
0
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Toni Wilson
Done
8:33 rx had to break up sp after round 1, accessory work with Ian, not an emom, only finished under a minute inthe first minute, 20# slam ball
15
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Yvonne Otero
4:46, 25#, feet together squats
Starting to move again, did FS w barbell and ab mat sit ups
14
0
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