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Saturday, September 17, 2016

Dewgong

Guys, I know for a fact I warned you about how much this squat cycle would hurt. If you’ve been making comments to me about your legs hurting, but haven’t been doing deep tissue mobility EVERY DAY, you need to start. 
This is an intense program and you need to keep your body maintained with intense partner smashing. So grab a buddy, take your shoes off and go for a ride!

As always FREE community class at 8:15am. Come hang out! New On Ramp cycle starts on Monday!

"So grab a buddy, take your shoes off and go for a ride!" Obligatory #TWSS
Amy Zynda 2:36AM on Sep 17, 2016
My thoughts exactly!😆
Dana M Koziol 4:23AM on Sep 17, 2016
Time Warner Shiiz Show? This Was Super Silly? 😒😏
Theresa Rosenquist 5:17AM on Sep 17, 2016
I did see that coming.
Justin Peterson 3:05AM on Sep 17, 2016
Oh my god. My legs hurt.
Brian Toole 11:01AM on Sep 17, 2016
1.) 10 x 3 Backsquat @ 85% every 2 minutes
2.) 9 Push Jerks 135/95lb
21 Pull-ups
7 Push Jerks 155/105lb
15 Pull-ups
5 Push Jerks 185/120lb
9 Pull-ups
*3.) 15 minute EMOM 1 Snatch
*4.) 15 minute EMOM 1 Clean & Jerk
*5.) 7 minutes alternating every 30 sec. Hollow
Rock/Superman

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Betsy Soletski
4:16 〰
105#bs
8
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Bill Hoisington
9:23 95/105/115
255# bs
7
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Cassie Christianson
4:09 rx
185# BS
12
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Chuck Brehm
2:16 c2b
7
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Derek LaBonte
2:18
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Jenna Hanson
5 something, 85#
145# BS, Snatch EMOM ^85#
8
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Jill Schumacher
Forgot to check the time?? PJ 65# /75#/85# not! Black band pu. BS 105#
5
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Jim Koehler
4:23 115#, 135#, 165#
270# 10 x 3 bs
8
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Laura VanderKelen
5:40 85, 95, 105
Bs @ 155
3
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Marcie Kyllonen
130# bs and free wod w/ Cassie 😘
11
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Michelle Johnson
5:55
Sketch last PJ; 185# BS; Free WOD w/ Sal and Tom
7
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Pauly VanderKelen
4:24
Was not feeling it today. Planned on doing 315# but failed the third rep of the first set. Dropped down to 305# but failed in round 6. I will attempt again tomorrow...
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Rachel Meyers
7 rounds #130 then last 3 rounds @ #140
Free wod :)
3
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Sal Bertuglia
4:50 rx
Free WOD with Johnson
6
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Shane Hanson
2:12 c2b instead
9
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Steve Kaster
5:48, RX weight, sub push-ups
10 x 3 BS @ 325#. 3rd CFGB anniversary! Among the several years I've had in life, the last 3 are among the top. Thanks to all for that!
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Sylvia Christensen
4:35 (125# instead of 120#)
185# BS (failed 3rd rep on sets 9 & 10)
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Zach Nasto
248, slow transitions in grass
340# squats , emom strict hspu, t2b
5
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