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Friday, August 29, 2025

Lora

Next Monday, Labor Day, the gyms will be closed for classes. East gym will be Open Gym from 8am-Noon.

Pamela Gehl 3:48PM on Aug 28, 2025
😹😹😹
Theresa Rosenquist 10:58AM on Aug 29, 2025

Next Monday, Labor Day, the gyms will be closed for classes. East gym will be Open Gym from 8am-Noon.

Skill/Strength:
Every 3 min for 5 Rounds
1 Squat Clean+1 Front Squat+1 Squat Clean+1 Front Squat+1 Hang Squat Clean, ALL unbroken
-Start around 70-75% 1RM Squat Clean and add load each round
-This should be TOUGH so make sure you have your big girl/boy pants on!

Metcon:
10-20-30
Burpee Box Jumps 30/24”
30-20-10
Chest to Bar Pullups
-12 min cap

Mandatory Mobility:
3 min quad smash per side
3 min bicep smash per side

Optional Additional/Alternative Work:
Every 1:15 for 10 Rounds
1 Squat Snatch
-2 Rounds at 78%, 2 at 81%, 2 at 84%, 2 at 87%, 2 at 90%

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Alex Ebert
7BBJ at 🧢
My Lats 🔥 complex 155-195. 195 I caught it, dropped to my knees, and stood it up.. 😂🤷‍♂️
15
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Amelia Bloch
11:10 (red+blue band C2B)
Complex to 110#. BBJ was rx 🥲 2k m row 8:27 BMU practice green + blue band max 2 unbroken
15
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Ashley Brocker
11:56
Happy with sets of C2B, but still a major weakness
0
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Carrie Schatzman
Capped; 10/10 bbj;20’ box; jumping p/u’s;
Complex 105-120;
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Cass Baier
11:12 RX (C2B were singles but still count)
Complex to 100#
14
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Chelsea Sherman
24/30 box jumps- scaled
Banded C2B. Complex to 110#
16
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Cody Stelmach
"I've never been embarrassed about having streaks in my drawers. You know, it's all part of growing up."- Ted Lasso - 12:30 // 185
Switched to strict pull-ups in round of 30 CTB
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Conor Berndt
8:12
245 for the clean complex. Box jumps went a lot better once I started jumping.
16
1
Go ahead and restart that
Jamie Neubauer
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Danielle Stelmach
17/30 BBJ Rx at cap (finished after) | complex 105-125#
11
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David Rueckl
6BBJ of 30 at the 🧢 banded pull-ups and RR 24” box
Complex to 145# Showed up and moved forward 30’
14
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Emma Mueller
145-170#
16
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Erika Donaldson
1/10 C2B
Squat clean complex 90-115#
14
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Ian Wilson
Fun, Friends, Fitness, Friday, & JT
Around 230# for complex, 9:45 for Metcon, and a bunch of other stuff. Super fun and exciting! Have a wonderful day!!
15
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james macco
17/30 BBJ's. Masters style! 24" box/green band strict pull-ups
Complex - 155 - 170# woof
14
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Jamie Neubauer
9:17 - ring rows for healing hands
Complex 110, 110, 120, 125, 130
10
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Jenny Renon
17 or 18? BBJ at cap—finished after, banded C2B, wore my lifters 2x this week!!!!!
Complex to 100#
12
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Jessica Ploof
5/30 burpee box jumps
20”box, red and blue banded c2b, complex 85-100#
15
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JORDAN MAGGLE
WOD of Day @CF Green leaf
5 rounds of biking, weighted lunges, ring rows and DB S2OH. Excited to come home tonight!
12
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Kelsey Waack
21/30 BBJ RX
85-105#
7
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Kevin Hansen
Power Cleans up to 275#
20 min AMRAP: 20 cal bike 50’ farmer carry 10 GHD’s ** each round added 50’ to farmer carry - 6 rounds + 20 cals
11
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Kimb Davister
145-155
No WOD; TGC extra credit
15
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Krystal Lowney
30/30 BBJ at cap
Regular PUs. Complex to 115#😳
14
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Liz LeFevre
23/30 BBJ at cap- pull ups
Complex-#130
12
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Mel Sanders
dnf sc
17/30 bbj 20" ‐ 30 jumping pu, 20 banded (thicc g) | complex up to 115# | ☕️
10
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Michael Green
28/30 bbj
Up 2 235# complex
11
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Pamela Gehl
3 out of the 20 C2B at cap
banded C2B Squat clean complex all @ 85lbs
13
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Selena Cashman
🧢 16/30 box jumps
Jumping C2B & 20” box Complex 130-140 Tried 142 twice failed hang squat clean both times
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Steve Kaster
Capped at 21 of 30, finished after cap. Scap pulls and Step ups to 20”
Complex to 175
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Sylvia Christensen
10:07
4 mile run
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Theresa Rosenquist
🧢@ 11/30 BBJ**
**Scl’d AF!! 19” BBJ (I jumped!) & 3 R-SPU + =RR= Skl&Str: all w/ KBs: #26/35/35/44 (HSqCln -f)/44s (fail HSqCln). BikeErg & Core & Monst.Walks & shldr ROM.
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Tim Sanders
capped *
died in last rd of burpees. subbed pullups and step ups to 24". skill complex 👍 metcon 👎
12
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Tom Fameree
10/30 bbj
135-185# complex
13
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Travis Bittermann
11:42 or 24
Up to 235 for complex for cleans
9
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