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Thursday, February 16, 2017

Mobility Gone Wild

SPEAR Self Defense class with Officer Luberda this Sunday at high noon. Click the link below to see a little bit of SPEAR training within the CrossFit Community. Click the link above to get signed up. 
https://youtu.be/SAMl5FpQd8c
Have a nice Thursday. 
You can't use Crissfit! I Trademarked that in 2005.
Chris Ness 2:15AM on Feb 16, 2017
Dammit.
Grant Soletski 3:37AM on Feb 16, 2017
Link to sign up??
Theresa Rosenquist 6:41AM on Feb 16, 2017
It's at the top of the page.
Justin Peterson 6:49AM on Feb 16, 2017
👵🏼
Grant Soletski 7:10AM on Feb 16, 2017
Careful....she can give you a black eye!!!!
Cindy Opichka 11:08AM on Feb 16, 2017
🖕It doesn't show up on my phone, just my desktop. #notagramma
Theresa Rosenquist 12:09PM on Feb 17, 2017
1.) Mobility Gone Wild
For time (9 min cap)
25 GHD Sit-ups
25 Push-ups
20 GHD Sit-ups
20 Push-ups
15 GHD Sit-ups
15 Push-ups
10 GHD Sit-ups
10 Push-ups
5 GHD Sit-ups
5 Push-ups
15 minute Shoulder Mobility with bands
3 rounds (6 minute cap)
10 Dumbbell Snatch, Right
10 Dumbbell Snatch, Left
note: note it says snatch. pick weight accordingly
15 minutes Quad Smashing/hip mobilty
7 minute AMRAP
100m Shuttle (20m)
10 Burpees
Forearm Kettle Bell Smash or Tricep Barbell Smash for remainder

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Amanda Zeamer
Stuff
Personal training workout and workout with the boys
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Amy Zynda
Present!
Plus some scary gymnastics shit and a few butterfly pull-ups.
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3
Congratulations!!💪🤘
Cindy Opichka
Look at you and your butterfly pull-ups....
Sal Bertuglia
🦋
Krystal Lowney
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Angel Anderson
💪🏼👊🏼✅
All the things done.
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Antonia Shanle
Slept in cause sleep is important👍🏻
15
6
You probably would have woke up for oly lifts
Paul Mantz
LOL!!
Ashley King
I had my alarm set for 4:15 but then i woke up and decided it was better to get more than 4 hours of sleep and stretch on my own. :)
Antonia Shanle
I'm projecting if I hear any of you complaining about a boo boo I will refer you back to this convo.
Grant Soletski
Oooh calling me out Paul...I mean you're probably not wrong though lol
Antonia Shanle
I'm projecting my own guilt.
Paul Mantz
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Ashley King
GHD & push ups 2:17. DB snatch 25# 2:13.
AMRAP 6rds + 100m + 1 burpee EC: couple ring and bar MUs. Handstands
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Betsy Soletski
I was there for most of class
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Bill Hoisington
Did some stuff
12
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Brittany Nohr
Showed up
7
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Chris Ness
Did some stuff,
1
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Christian Stueber
Present. You can do the accounting
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Cindy Opichka
Here!!🙋
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Dana M Koziol
Beat Chrissy Poo Bear in all of it.😉
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Jake Plennes
Done
4
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james macco
Mobiltastic
5
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Jamie Neubauer
got my c&j up to 135# - 10# pr
Should have went for 140 but ran out of time :(
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Jenni Phillips
Present
13
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Jennifer McFall
completed
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Jim Koehler
Participated
Gymnastics....I'm all about gymnastics
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2
Jimnasty
Sylvia Christensen
You are an old man gymnastics prodigy.
Amy Zynda
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Justin Peterson
I almost finished 2 of the workouts.
13
1
Lol
Sylvia Christensen
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Kate Mantz
☑️
12
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Kelsey Waack
✅
10
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Krystal Lowney
💪🏻
13
1
Butterfly pull-ups. We're gonna get them.
Amy Zynda
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Laura VanderKelen
30 seconds left with ghd/push-ups, db snatches done @ 25#
5
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Lauren Kalil
Did some things!
10
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Marlene Hall
Present
11
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Mary Stueber
Present
13
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Natasha Shanle
Did this at school
Sit ups w/ 10# med ball (didn't have a GHD) Finished 1st WOD 12:35 2nd WOD forgot to time 1 Rd w/ 45# DB 2 Rds w/ 40# DB I got a lot of funny looks from people who don't know what CF is.
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Nate Hall
🏆
11
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Omar CruzRivera
Been there, done that.
✅
7
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Pam Bozec
Yup
10
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Paul Mantz
Slept in for time
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1
OHHHH I GET IT
Antonia Shanle
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Pauly VanderKelen
3:38 left on the clock on the first WOD. Completed in 5:22
Second WOD complete with 19 seconds left. Completed in 5:41. Third WOD - 6 rounds + 3 meters. EMOM10 - 9 UB C2B for 90 total!
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Ryan Froelich
Mobilized
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Scott Adler
Done
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Sylvia Christensen
Attended
Gymnastics class as well
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Theresa Rosenquist
Got it done!
1. Yep!! 2. Yep! 3. 4R+3 Burpees, Gymnastics!! (#hadbetterdays🙄)
11
2
True! 3 to be exact. 😊
Theresa Rosenquist
and you got a hug!
Jim Koehler
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Tina Schmidt
✅
14
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Tom Schmidt
🏋🏼🏓✔️
14
1
Pickle ball!!
Theresa Rosenquist
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Ty Krueger
Present
It was all chill and fun until DRock starting trying to race
4
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Yvonne Otero
I was there.
11
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