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Wednesday, November 22, 2017

Black Veil

Couple of reminders for us all:
-Thanksgiving CFGB closed
-Friday Clovis 8:15am, 9:15am & 10:15am, not a rolling schedule so pick a class and show up on time
Good news about Friday for Clovis it’s supposed to be around 50 degrees and sunny! If you are on the fence about doing this workout because of the whole 10 mile run and the 150 Burpee Pull-ups don’t you fret as you can take it on with a group or instead of doing the whole thing you can do half. The important thing is just that you show up and do your best.
-CrossFit Kids & CrossFit Teens 8 week program begins Monday December 4th through the end of January. More information under PROGRAMS tab
-21 Day Challenge begins next Friday, Dec. 1. Rice and full fat dairy will be allowed once again for this challenge. Sign up board will be up by the end of this week
-Finally, Joe Woldt from Aurora BayCare will be in the house this morning from 6:30am-7:30am. This is great service provided by our partners at Aurora BayCare Sports Medicine and if you have a nagging injury or boo boo this is a great opportunity to start the healing process with the greatest PT’s in the land:)
Have a great Wednesday!
1.) Black Veil 
3 rounds
50 Wallballs 20/14lb
75 Double Unders
25 Toes to Bar
note: feel free to rx with 25/16lb wallballs
*2.) 3 Overhead Squat every 90 sec for 6 rounds @ approx 75%
*3.) Deadlift 6-6-6 @ approx 75%, rest no more than 3 minutes between sets
*4.) 3 rounds
15 Reverse Hyper 
20 Hip Extension

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Alyssa DeNoble
19:58
120 ohs
14
0
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Angela Cervantes
55’ 6# wall all was able to put toes to bar
7
0
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Antonia Shanle
Mental growth day
My rope broke in round one
12
0
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Ben Hansen
22:14
8
0
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Brandi Binsfeld
23:56
10#WB toes not to bar
11
0
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Brett Kohout
23:11
BS 1RM 285# (20# pr), OHS 115#
10
4
Nice PR bro
Michael Green
#deep
Brett Kohout
Thnx. Pretty sure if I had a super sweet stache like yours I could have bumped that up to 300 plus today
Brett Kohout
Wall balls are life
Sam Scherwinski
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Brittany Nohr
16:37, 10 T2b w/ 30 sec 35# weighted plank
Du got spicy real quick. Rip shoulders
9
1
My shoulders are gone too 😭
Sylvia Christensen
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Chris Ness
20:50
7
0
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Eric Hansen
23:57 16#
15
0
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Erin Buntin
Crossfit Generation 8:02
21-15-9 OHS(65#)/T2B/burpees; Hang Sn + Snach up to 115#; 10 UB BS up to 175#
16
0
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Grace Adler
25:42 rx
0
0
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Grant Soletski
24: something
t2b not happening toes to j cup instead and wb should be illegal.
7
4
You have the power to make it so & I'm fully supportive
Brett Kohout
I agree with Brett
Grant Soletski
Um no that ain’t happening. Wb are one of my only 🦒 strengths
Brittany Nohr
Not true. You're good at so many things you'll hardly miss WBs
Brett Kohout
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Jake Plennes
13:50rx
DL: 305#
18
1
Speedy!
Tina Schmidt
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Jennifer McFall
22:48, toes to rig and 2min DU practice
8
0
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Kelsey Waack
22:26 sub step ups
OHS 75#
13
0
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Krystal Lowney
27:33 Rx
Shocking how when you stop scaling to singles, the DUs start to show up.😜
19
2
Maybe someday mine will
Mary Stueber
👍🏼👊🏼
Alyssa DeNoble
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Lauren Kalil
CrossFit Mohawk Valley
6 sets of 2 BS 225#, 7 snatches at 110#, 5 rounds of 12 FS 115#, 15 toes to bar, 18 kettlebell snatches 35#
11
0
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Michael Green
18:46 RX
185# ohs with Sam missed that guy.
11
0
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Pauly VanderKelen
HG
5x5 HBBS @ 270# every 2:30 / Departing for Prentice, WI.
0
0
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Rachel Meyers
25:10 #12 WB
E.C. ohs #85, DL #125
13
0
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Rebecca Smith
27:30 14#wb
14
0
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Sal Bertuglia
20:36
14
0
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Sam Carter
16:11
14
0
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Sam Scherwinski
18:56 RX
OHS @ 185# with Mr. Green
10
0
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Scott Adler
15:38 (14#, penguins)
6
0
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Sylvia Christensen
19:45 (??), 16# WB
135 OHS. 235 DL. 170 SJ. Yesterday’s clean EMOM- 5 done at 155. The rest at 165.
7
1
Rx PLUS
Brittany Nohr
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Ted Kemen
23:48
15
0
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Theresa Rosenquist
17:04**
**#10WB to box🙄/150 SU, heavy rope; 🔥Yoga🔥.
9
0
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Tina Schmidt
15:22
12
0
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Tom Fameree
22:35
17
0
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Tom Schmidt
19:28
11
0
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Troy Foley
20:58 Rx
12
0
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Yvonne Otero
25:50, bike 2 min instead of DU, 6# WB, toes to rig
13
0
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