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Friday, July 11, 2025

Assam Keelback

This Saturday we will be hosting our annual summer competition, The DragonBowl, at the East gym from 9am-2:30pm. If you’d like to stop in and cheer our many teams on and see the action, feel free! The East gym will be closed for classes on Friday after the Noon class to set up for the competition, so all East members can go to West gym for 3:30/4:30pm class if needed!

CrossFit Green Bay Teams
Scaled:
New Kids On The Block – Samarth M and Alesha P
Muscle Moths – Mike and Ashley T
Try Athletes – Cass B and Kyle L
Buff Ponies – Megan J and Denny C
Masters 85+:
Blonde Ambitchin’ and the Bald Avenger – Ashley P and Ian W
Masters 70+:
Damaged and Dysfunctional – Ashley B and Justin B
Intermediate:
Too Thicc to Fit – Mike G and Eliz L
Mental Health Rejects – Kevin H and Autumn J
Just Try Harder – Kim D and Joe N
NewlyWODs – James and Emma M
Boots and Brawn – Ashlyn P and Brent K
Rx:
Dem Dawgz – Mike C and Kaitlyn H

Skill/Strength:
EMOM 12
1: 6-10 Alt. Dumbbell Snatch (choose something that is a new challenge, not the same weight the wimpy part of your brain always tells you to use)
2: 6-12 Toes to Bar
3: 4R/4L Single Leg Plate/Box Jump, pick height

Strength:
Every 3 min for 4 Rounds
10 Deadlifts at Bodyweight, then Max hang from pullup bar
-Scale DL to go unbroken

Mandatory Mobility:
3 min forearm smash per side
3 min adductor smash per side

Optional Additional/Alternative Work:
5 rounds for quality
Freestanding Handstand Hold, 15 secs
9 Strict Pullups

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Celia Osorno
☀️🏋🏽‍♀️✅
12
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Chelsea Sherman
✅
50# db, 6 TTB, 18” box?? Accessory bench to 105#
11
0
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Danielle Stelmach
6 DB snatches per round 60#, TTB 12-12-12-10 unbroken, 6-12” jumps
DL 160# | 45/50/35/17 sec hang
7
0
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David Rueckl
50# snatch 8 hanging knee raises, 45# 25# plate jumps 235# DL 30 second hang
Showed up and moved forward 30’
8
0
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Erika Donaldson
50#dumbell 6 reps, 12 TTB
30 seconds hang per round 117# DL Accessory bench to 107#
8
0
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james macco
DL @187 1:25 on last hang. 1:00 on previous ones
65#/vups/14-15”. ///// Thursday abs for EC
3
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Jessica Ploof
✅
40#, got my first toes to bar🥳, up to 45# plate jump, 105# DL, 20-30 sec hang each round
9
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Krystal Lowney
✅
Got a new bench press PR after class 92#
11
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Liz LeCaptain
6 50# DB Snatches/10 T2B/16" Box jumps
150# DL / 30-40 second hang + abs with Jimbo and Toni + Coffee Chat
9
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Liz LeFevre
✅
Came to socialize & move. Mostly socialized😂🐉🥣
10
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Megan Johnson
Active recovery
Quick 50 cals on the bike and lots of mobility!
6
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Mel Sanders
Moved safely
6 db snatch 45#, 20 ghd, 2-25# SL plate jumps | DL #175, hang :30, :30, :25, :45
8
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Nathan Henrigillis
✅️
10
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Pamela Gehl
Done
35lb dumbbell snatches-6/8. plate jumps up to 2-35's + 3-25's 6 toes to // or 3 attempt at touching Deadlifts 145lbs + 30 sec hang, 40 sec last round + Wed bpress 65lbs to 90 - couldn't hit 90 today!
11
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Selena Cashman
✅
6 - DB snatches @ 50#, 6 T2B, 3-45 plates plus added 10 & 25 plates Big girl deadlifts 195, 195, 205, 210 & 30-40 second hangs
10
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Sylvia Christensen
3 mile run
Every 3 min for 4 rounds: 10 DB bench press, 5 WW, 5 DB bench, 5 WW then max cal bike, rest 2 min — 51 cals (35#)
7
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Theresa Rosenquist
🚣🏻‍♀️🚣🏻‍♀️🚣🏻‍♀️🚣🏻‍♀️🚣🏻‍♀️
90 min. Finally! Started to feel coordinated & strong. Good row!
8
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Tom Fameree
🎁
9
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