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Saturday, December 23, 2023

August

Holiday Gym Hours:
Christmas Eve – 8am-Noon East gym only. Traditional 12 Days of CrossFitmas workout with rolling schedule. Show up whenever you’d like to get started. West gym closed.
Christmas Day – Both gyms closed
New Year’s Eve – Regular Sunday class schedule
New Year’s Day – East gym open 8am-Noon for any Open Gym activities. West gym closed.

Skill/Strength:
10 min to establish 10 rep max Deadlift

Metcon:
4 Rounds
20/18 Cal Row
15 Hand Release Pushups
Run 300m

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Autumn Jarvis
14:03
185# deadlift
3
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Danielle Sherman
Open gym
2
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David Rueckl
Community WOD
Showed up and moved forward 30’ And had a lot of fun with friends! Merry Fitmas and Happy New Rear!
4
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Joe Nygren
12:00 on the dot
205# 10rm deadlift
3
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Jordan Teague
175# 3RM front squat, 130# C&J. PR 2x 🎉
5
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Megan Johnson
Drop in at IST CrossFit back home in Duluth!
Skill/strength was some core and upper body work with DBs and bands. Metcon was a 15 minute partner AMRAP, evenly split: 12 shuttle runs, 50 14# WBs, 12 shuttle runs, 50 HRPUs, 12 shuttle runs, and 50 T2B/leg raises. We got in 1 round and back through 45 HRPUs! 🎉
4
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Pauly VanderKelen
Bench Press: 10 reps @ 95,115,135,165,185,205, and 225#. Then 8 reps @ 235#.
Close-Grip Bench Press: 8 reps @ 185# / BOBBR into hips: 4x10 @ 235# alternating with 4x10 Strict GHD Sit-Ups with a 55# plate / 4x14 Chest Fly @ 50,55,60, and 65# / 3x14 Strict Bar Dips.
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