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Saturday, January 9, 2016

Fran

Please join us for our weekly community class at 8:15am. I have a great workout to show you the 3 elements of CrossFit; metabolic conditioning, gymnastics and weightlfting. It will be fun, I promise. 
For the regular classes we will get some complexes and then cap it off with the CrossFit classic WOD Fran. 
Have a great Saturday.
1.) 15 minutes to find 1RM of Snatch complex
Floor to hang->Floor to high hang->T-n-G Snatch->3 overhead Squats
2.) 15 minutes to find 1RM of Clean complex
1 Clean->2 Front Squats->3 Split Jerks
3.) Fran
21-15-9
Thrusters 95/65
Pull-ups

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Alyssa DeNoble
Free wod with Sam
12
0
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Amanda Zeamer
Free WOD with angel
5
0
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Anna Schumacher
3:17 no pr
145# snatch complex - 195# c&j complex
13
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Anne Hoffman
8:01
1:50 pr!
11
3
Whoa HUGE pr!!!
Krystal Lowney
Nice job!
Steve Kaster
Awesome Anne!
Todd Rocheleau
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Eric Hansen
15:40 free wod w/ tom
11
0
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Grant Soletski
4:25 Fran 170 snatch complex and a pr
50 ghds ub 1:55 dominated Shane then Ty crushed my soul! Good day.
6
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Jim Koehler
5:52.
135# SN. 155 c&j
12
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Jim Tschampl
6:43, 135#, 195#
9
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Krystal Lowney
6:56 Fran RX
4 second PR...I'll take it.
13
2
Nice!
Steve Kaster
Good job!
Todd Rocheleau
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Mark Davis
Capped 8:00 mi 0/9 pu's 55#
Snatch and c&j up to 85#
10
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Pauly VanderKelen
4:18 No PR this time
Snatch complex: Up to 195# / C&J complex: Up to 235# (failed last jerk @ 245#) / Bench press: 4x7 @ 225# / EMOM 10: 10 24" box jumps
1
0
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Scott Herber
4:23 (I think it's a minute PR,)
Up to 155# Snatch Complex Up to 185# C&J Complex
9
1
Nice work!
Todd Rocheleau
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Sylvia Christensen
4:30 Rx (3:10 min pr)
120# snatch complex, 135# c&j complex
13
4
THAT is awesome!!!
Theresa Rosenquist
Huge PR! great job
Steve Kaster
Wow!!!
Krystal Lowney
Damn girl! Great work!
Todd Rocheleau
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Theresa Rosenquist
5:55 (scl'd)
#20 DBs, Complex: Sn: #85, Cl&Jk: #105(1jk)/#100. What is it about the thought of Fran that puts the fear of God in you? PEC: KBs & Pushups
8
0
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Todd Rocheleau
4:42 at home
7
0
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Tyler Shaw
2:59
13
1
Nice time!
Steve Kaster
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