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Thursday, December 30, 2021

Bernard King

New Year’s Eve 8am-Noon rolling schedule/Open Gym
New Year’s Day Closed

The annual Beer Mile will be hosted by Grant and Betsy at their house at Noon on New Year’s Eve! Budweiser will be provided to all runners, and there will be a nice outdoor afterparty with fire and pizza! 1906 Rainbow Ave.

emoji not found 5:06PM on Dec 28, 2021

Skill/Strength:
Every 2 min for 5 Rounds
6 Overhead Squat @ 60%
Metcon:
5 Rounds
10/7 Cal Row
10 Alt. Pistol Squats
10 Jump Squats to 45lb plate (straddle the plate)
Accessory Work:
Every 2 min for 5 Rounds
6 Bench Press @ 60%
Mobility:
3 min Calf/Achilles smash, per side

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Alex Ebert
8:04 wrapped foot pistols
OHS 105lbs, accessory bench work 135,135,135,155,165
11
0
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Barb :)
10:53 foot tucked pistols
PVC pipe overhead work. Added 1# and 2.5# plates for a little weight…thanks Justin.
5
0
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Cassie Christianson
6:15
95# OHS
12
0
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Celia Osorno
7:17
17
0
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Cody Stelmach
6:54 (wow quad pump)
135 OHS -set of 18 to finish
12
1
Mike Cegelski
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Dana Anason
8:54
Ankle pistols//65# OHS
4
0
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emoji not found
8:40 scaled
115 oh sqt. narrow squats instead of 🔫
6
0
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Grant Soletski
115/8:35 mod pistols.
3
0
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Heather Phillips
9:00
Tucked foot pistols 30# OHS
13
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Jacob Anason
6:47
137# OHS // Costa Rica arms
5
2
Your time was 6:47
Justin Peterson
Yeah pretty sure you beat my time
Cody Stelmach
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james macco
9:10 Slow on the stupid pistols.
OHS @ 125# //// Also did Abs by Jimbo
13
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James Mueller
250 back squat. 14:37 banded BMUs RX weight
0
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Jennifer McFall
8:42 pistols to box
65lb ohs. Didn't do last round, sharp pain in left knee
7
0
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Jenny Wesolowski
7:07
Foot tucked behind pistols. Oh squat @ 50 first set, 55# rest of sets. BP @ 70#.
6
0
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Jim Koehler
8
5
0
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Justin Peterson
4:57
Costa Rica arms with Mike C
11
0
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Krystal Lowney
8:12 Rx at home
65# OHS (used my .69 cal rollover on rower🤷🏼‍♀️)
13
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Liz LeCaptain
7:25
90# OHS
14
1
Mike Cegelski
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Maria Onaindia
8:03
Pistols with rings for balance, 10 cals on the rower OHS 65#
12
0
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Mel Sanders
8;25 scaled
Foot behind pistol, #32 OHS
0
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Michael Green
8:06
155# ohs
7
0
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Michael Heim
7:48
145 OHS
9
0
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Mike Cegelski
7:25
130# OHS/Costa Rica Arms w/ JT PT: Clean Work (Still Trash) & HSW (Still Trash)
14
0
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Paula Soletski
65# oh squat, metcon 7:30 wrap foot for pistols
13
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Ryan Froelich
7:25 (mod 🔫)
95 OHS
12
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Sarah Anderson
8:15
80# OHS
6
0
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Tricia Spencer
9:40
Narrow squats instead of pistols, OH squats at 30#
11
0
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