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Saturday, August 20, 2016

Squeak

As always, our Free Saturday Community class is at 8:15am. Please stop by and hang out. It’ll be SO MUCH FUN!
Remember to keep your kids under 12 that aren’t in CrossFit Teens class in the kids room this weekend. We will schedule another Saturday class that’s safe for kids with a CrossFit Kids coach so stay tuned. 

Have a great weekend!

1.) 15 minutes to establish 15 RM Power Clean & Jerk. Touch n go only. Rest in front rack or overhead. You have 2 attempts to complete 15 so choose weight accordingly. 
2.) Squeak
400m Run
25 Pull-ups
150 Double Unders
25 Pull-ups
400m Run

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Amanda Zeamer
Free WOD with friends
Major sweat fest. Now coffee for time :)
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Barbi Gossen
Ran 4.7 miles.
Fastest mile yet, in second mile. Longest run before stopping...2 miles. Stretched back, got the feeling back in my foot and continued on in the rain. #feelingaccomplished!
9
2
What the hell barbi you ran!!!
Paul Mantz
Way to go Barbi! And it was steamy today!
Krystal Lowney
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Cole Cravillion
14:08
Actually did 150 du's
6
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Jamie Kemen
12:14 mod
Red band for pu/75 DU in 2 min./Row for last run because downpour. 75# C&J 15RM
7
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Justin Bauer
13:33
6
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Laura VanderKelen
11:35, some du's & 100 step-ups...sigh
85# 15RM C&J; 50 thrusters @85#, 50 HSPU with just a blue mat; 75 GHD's & 6 BMU's
9
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Michelle Johnson
11:30
75# and 85# 15 rep C&J; Free WOD
8
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Paul Mantz
Dumbell OHS, thrusters 45# Dumbbells, negative pull ups, 3 mile run. In ATL.
Not a good idea to drink coffee all day and then work out.
5
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Pauly VanderKelen
8:20
145# 15RM C&J / EMOM10: 6 thrusters @ 135# / 30 parallette HSPUs in sets of 4s and (5s - PR!) / Bar MU practice / Pistol practice down to a 14" box
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Sylvia Christensen
105# 15 rep max, 10:52 with DU cap 😶
Few rounds of 5 tripod to hspu, 20m hs wal, 25 ghds
8
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Ty Krueger
6:45
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