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Sunday, August 20, 2017

DT

CFGB “Green & Gold” tee/tank/sweatshirt are available for pre-order in the online store. 
With that classic green and gold look that is unmistakable, this top says, “I like to tailgate, but I also like to thruster”. Printed on a forest green top, it’s available in a tee for men, tee or racerback tank for women, and unisex sweatshirt. Sweatshirt is poly/cotton and the same brand (Bella Canvas) as the “Green & Gold” tees & tanks, so size off of that. This is a lighter weight sweatshirt at 6.5oz. 
Men’s tee: XS-3XL 
Women’s tee: S-2XL 
Women’s tank: XS-2XL 
Unisex Hoodie: XS-2XL
Order will close Wednesday August 30th at midnight. 2 for $40 still applies to tees & tanks on pre-order only. Otherwise $25 each. Hoodies are $45. This is a lighter weight hoodie, and a heavyweight zip up sweatshirt will be available in late fall. 

Today’s swim WOD and shoot off at Todd Rocheleau’s outdoor fun park (house) Click the link for information https://m.facebook.com/groups/1450654575228418?view=permalink&id=1729927987301074&ref=bookmarks

Immediately following the 8:15am class this morning Ryan LaCount will be hosting a fix your squat and make the body parts that you squat with feel better clinic. 9:15am-11:15am. Open to all members and this is a clinic series that will be added to the specialty courses in the coming weeks. 
Have a great Sunday!

1.) DT
5 rounds for time:
155-lb. deadlifts, 12 reps 
155-lb. hang power cleans, 9 reps
155-lb. push jerks, 6 reps
2.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement.  

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Amanda Zeamer
6:23
75#, all unbroken sets except to only regrip for pc, Ryan's squat clinic
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Angel Anderson
9:58 85#
I don't know why that took me so damn long! Ryan's squat clinic!! Thanks Ryan! 🤘🏼
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Brittany Nohr
6:53 rx
Cut my old time in half 😊
7
2
RX! Girl you are so freaking strong!!!
Angel Anderson
Proud of you Britt! #happycoach
Derek LaBonte
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Bruce Hoffort
13:49 Home Gym @ 105#
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Derek LaBonte
4:44
5
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Good boy 👏🏻👏🏻
Antonia Shanle
Wild AF
Brandon Meehan
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Hannah Fameree
9:42 @ 75#
Listened to some of the squat clinic. Thanks, Ryan!
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Jill Schaefer
9:32 65#
2
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Krystal Lowney
13:05 95#
In my garage
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Paul Mantz
9:34 @135
1
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Pauly VanderKelen
Rest Day
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Rachael Salata
5:02
5
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Rachel Meyers
10 something #85
2
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RaLinda Lamberies
9:17@85#
All the abs
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Theresa Rosenquist
BikeWOD & 🏊‍♂️ WOD
20 mile bike(1:15:30) & swim biathlon: 🏃‍♀️🏋️‍♂️🏊‍♀️🏋️‍♂️🏃‍♀️🔫}×5 (30 min) Thanks Todd & Marty!!!!!
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Ty Krueger
5:08
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