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Thursday, July 30, 2026

Phoenix

Metcon:
AMRAP 32
7 Deadlifts 255/185lbs
14 Chest to Bar Pullups
21/17 Cal Echo Bike
2/1 Legless Rope Climbs
-Rest 2 min between rounds
-Add 30/20lbs to the DL each round
-Scale DL to start at 55-60%. Scale RC to 1-2 Rope Climbs or 5 Rope Pulls

Mandatory Mobility:
3 min hamstring smash per side
3 min lat smash per side
3 min hamstring smash per side
3 min bicep smash per side
3 min contemplating your nutrition

Thursday
July 30
Show Past Classes
Workout of the Day
5:15AM-6:15AM
Workout of the Day
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
Workout of the Day
8:15AM-9:15AM
Workout of the Day - *West Gym Only*
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
Workout of the Day
12:00PM-1:00PM
Open Gym
1:00PM-3:30PM
Workout of the Day
3:30PM-4:30PM

There are 9 past classes

Workout of the Day
4:30PM-5:30PM
Workout of the Day
5:30PM-6:30PM

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Alex Ebert
3 + 6/7 DL rx
11
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Autumn Jarvis
3+4/17 cals as written but only one rope climb per round
14
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Cass Baier
4+ 7C2B - DL 135-205#
My poor baby hands ripped in the middle
16
0
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Erika Donaldson
4 rounds
125,135,145,155# dead lifts
7
0
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Jamie Burbey
5 Rx
Fun fact, in round 5 you run out of room on the barbell! Yaay fitness!! 🤘🏻🗑️🦝🤘🏻
13
0
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Jenny Wesolowski
4 + 5 deads scaled
155-235# deads, c2b were a mix. First rd did 7 rx c2b and 7 pull-ups, 2nd and part of 3rd red band c2b then had a big hand rip so switched to more difficult ring rows. 5 strict pull-ups instead of rope. Assault bike-no echos left. Very dizzy on last 2 rds of deads. Took 3 minutes for 5 deads in last rd 😳 haven’t done 235 in a hot minute so I’m pretty happy
8
0
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Jessica Ploof
4+2DL
125-205# DL, 2 rounds 10 pull-ups, 2 rounds 14, rope pulls
14
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Jim Koehler
4 rds
4
0
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Joe Nygren
5 rds
DL 210-270#
12
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Justin Peterson
4/7 DL in round 6 (405lbs) Rx legless rope climbs [3:10/3:29/3:49/4:52/5:38=Finished 5th round at 30:58]
5
0
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Justin Riege
3+1 c2b Rx
16
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Kimb Davister
1/2 rope climb short of 5 rounds. Rxish
I was too scared to touch the top beam on all but the first one; don’t worry, I hung at the top for a while debating, so we’re counting it
10
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Matt Clisch
5+7/7 DL
RX DL, Jumping Pull-ups, Rope Pulls, 1 Mile run/walk, Knee Pain 4/10
3
0
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Meghan Hersil
5 rds
85-125# DL, Ring rows, bike, and 5 rope pulls My grip is trash
11
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Pamela Gehl
4 rounds scaled
deadlifts - 125-185lbs mix of jumping C2b, strict/kipping pullups and 1 reg. rope climb
13
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Sylvia Christensen
5+ 2 DL
Scaled to 3 BMU instead of legless rope
11
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Theresa Rosenquist
4R + 7/14/21**
**Scl’d AF!! Finished RC post TC. DL: 145/165/185/195/205. =RR= feet elevated 5”, Bike ✅, 1RC 🙀.
2
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