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Monday, July 8, 2024

Superstar

This Saturday we host our annual summer competition, The DragonBowl! Come spectate anytime between 9am-2pm for nonstop action and to support the many members of our gym competing!
The East gym will be closed for classes all day on Saturday, July 13th for the event.
We will close the East gym at 1:30pm on Friday, July 13th to set up for the event. Any East gym members are welcome to attend West gym for 3:30/4:30pm classes if they’d like.
If you’d like to help set up for the competition, show up to East gym anytime between 1:30-3:00pm!

Skill/Strength:
EMOM 8
1: 6-10 Toes to Bar
2: 1-3 Wall Walks

Metcon:
In 2 min
10/7 Cal Echo Bike
10 Bar Facing Burpees
In remaining time, max reps of Squat Clean Thrusters 95/65lbs
-Rest 2 min between rounds
-Repeat for 5 rounds total, or stop if you complete 50 reps of squat clean thrusters

Accessory Work:
Every 2:30 for 4 Rounds
Ski Erg 15/12 Cals
10 Sandbag Bear Hug Squats 150/100lbs
Plank remaining time

Mobility:
3 min lat smash per side
3 min quad smash per side

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Alex Ebert
24rx
22
0
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Anna Ebert
17 with 55# thrusters
2 wall walls and 6 toes to highest for skill
15
0
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Autumn Jarvis
31 total squat clean thrusters (65#)
EMOM 6 T2B and 2 WW per round
21
0
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Carrie Schatzman
2 rx
Toes as high as possible on ttb; a couple got there :)
3
0
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Cody Stelmach
4 rounds rx (14/12/13/11) // max skill reps ✅
18
0
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Danielle Sherman
45
Thanks Ashley for the help with crabby Madi.
22
0
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Danielle Stelmach
31 Rx
Skill EMOM- 6 unbroken TTB, 3 WW per round
10
1
Look at you Mrs FittyFit!
Justin Peterson
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David Rueckl
33 Masters RX
12 hanging Knee Raises, three wall walks, showed up and moved forward30’
18
0
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Emily Garcia
I lost track on how many thrusters I did after round 3.. 6ish per round RX weight
15
1
It’s nice seeing your name on here!
Sylvia Christensen
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Eric Hansen
23 rx
19
0
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Erika Donaldson
26 SCT 65#
EMOM 10 ttb and 3 ww each round Lat pullovers with dumbell and 50 bicep curls with empty barbell
16
0
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Greg Goffard
21 rx
0
0
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Heidi Jones
22 rx
Just tried to remain consistent. 6t2b/3ww
10
0
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Jamie Neubauer
48
21
0
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Jenny Renon
23 rx
17
0
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Jenny Wesolowski
32 rx (7,6,6,7,6)
Maybe could’ve got a few more if country music wasn’t playing 🤪 jk, just excuses. Reset bike each round. 6 t2b each rd. Can’t string them but did them all under 30 sec. 3 ww per rd
13
0
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Jessica Ploof
19 rx
EMOM: 6 toes to above //, 2 full WW (🥳)
9
0
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Jim Koehler
24.
9
0
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Jordan Teague
32 RX
11
0
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Justin Peterson
4 rounds [13/11/12/14]
Maxed out skill work unbroken. Wall walks in :15 each and T2B in :20 each.
25
0
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Kelsey Webb
30 RX (7/7/5/6/5)
Skill EMOM: 3-4 to above parallel 3-4 T2B (Mueller helping me with some lat engagement cues!) 2 WW
6
0
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Krystal Lowney
20 Rx
5/3/4/4/4
23
0
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Liz LeCaptain
22
5/4/4/4/5
23
0
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Liz LeFevre
33 RX (ish) 7/7/5/7/7-chest did not touch the ground for burpees 💁‍♀️🤰
EMOM✅ toes to highest/WW
12
0
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Maddy Meyer
23
45# thrusters
19
0
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Matt Smith
24
24 SCT 65#. EMOM 10 toes to 3/4, + 1 solid T2B after. 1WW & hold. 1st T2B in many, many years. Thanks Cody for the Coaching tips on getting me there. 🤩
6
0
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Megan Johnson
24 RX. Woof.
EMOM ✅ with toes to highest
9
0
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Mel Sanders
32
8-5-5-7-7| 6 t2b, 2ww
1
0
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Mel's Husband
capped*
struggled to breath
11
0
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Michael Green
12/11/10/11/6
Max skills
9
0
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Mike Tomaso
11 RX
17
0
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Natalie Blomquist
Finished @1:55 in round 5 {10/11/10/10/9}
10
0
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Pamela Gehl
15
scaled burpees to 10/7/5/5/5
20
0
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Pauly VanderKelen
45° Incline Bench Press: 3x10 with 85# dumbbells alternating with 3x10 BOBBR into hips @ 245#
3x11 Strict GHD Sit-Ups with a 55# plate alternating with 3x13 Chest Fly @ 65# / Mowed the lawn.
1
0
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Ryan Froelich
16 Rx
10 T2B (:18)/3 WW (:22) each round
21
0
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Ryne Koehler
24 🐍
18
0
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Selena Cashman
33 😈 #35
23
0
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Steven Leiterman
4 rounds (16/18/11/5) RX
22
3
😳😯
Justin Bruehl
18 in a round is wild
Cody Stelmach
I paid the price for it in the next round 🫠💀
Steven Leiterman
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Sylvia Christensen
Partook in todays festivities
12
0
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Theresa Rosenquist
Whoppin' 30 🥵
Ugh! Scl'd AF!! 3x{Pu+ShldrTap+ PU Combo(v WW) & 10 V-Ups(v T2B); ALL the Cals & 10 PU + 50 SU (v BFB = 🤕), #15s DBs HCluster (these definitely were a Cluster!!) Shldr Smashpost!!!
19
0
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Tricia Spencer
11 @35#
11
0
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Yvonne Otero
19, scaled
18
0
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