Time Out

Wednesday Mar 18 2020


Yesterday at 5pm executive order # 5 came down from the Governor's office saying we cannot have any more than 9 people in the building at any given time so in order to keep this place open and people safely exercising we will be having 1:30 hour openings for up to 9 people including 1 coach. The WOD and a warmup will be posted at the gym every morning and the coach will be roaming the premise doing what the coach does: coaching. 
Every day prior to 8pm class times will be updated as they can and will change daily and as soon as it goes live you will be able to sign up. The times will be posted in the comment section below and you will need to sign up for the time by hitting reply and posting your name for whichever time you want. Please only sign up for one time slot and if there are under 8 athletes in the gym following time slot, you are more than welcome to roll in to the next one. If you are currently staying home and are flexible with your day it would be greatly appreciated if you could choose mid day, early afternoon, or late night time slots. 
We currently occupy 12,000sq.ft of space so for every person in the gym you will have approx. 1,200 sq.ft. which far surpasses the suggested social distance of a 6 foot diameter perimeter. Please post other comments on the whiteboard only for the time being so the comment section below will be exclusively for time slot reservations. 
We will also be posting at home workouts each day for those of you that are self quarantining and or are under restrictions to stay home. Please keep your children at home unless of course your children are current members of CFGB due to the capacity restrictions. 
The sun will go down and the sun will come back up and we will get through this! Please check back often for any updates as this will be the only source for information on CrossFit Green Bay.
Have a wonderful Wednesday!
Monday-Thursday Schedule (subject to change)
5am-6:30am
6:30am-8am
8am-9:30am
9:30am-11am
11am-12:30pm
12:30pm-2pm
2pm-3:30pm
3:30pm-5pm
5pm-6:30pm
6:30pm-8pm
Friday Schedule (subject to change)
5am-6:30am
6:30am-8am
8am-9:30am
9:30am-11am
11am-12:30pm
12:30pm-2pm
2pm-3:30pm
3:30pm-5pm
5pm-6:30pm
Saturday Schedule (subject to change)
6am-7:30am
7:30am-9am
9am-10:30am
10:30am-12pm
Sunday Schedule (subject to change)
6:30am-8am
8am-9:30am
1.) Time Out
9 minute AMRAP 
13 Hang Power Snatch 75/55lb
150m Row
*2.) Every 2 minutes for 12 minutes 1 Overhead Squat @ 90%
*3.) 5 rounds
80โ€™ Sandbag Carry 150/100lb (bearhug)
10 WallBalls 
*4.) EMOM for 10 minutes
Odd: 4 Muscle Ups
Even: 7 Strict Handstand Push-ups
*5.) EMOM 20 min 1 Snatch @ 70%
*6.) 3 rounds
25 GHD Sit-ups
1:30 Plank

Home WOD
1.) 15 min EMOM
10 Overhead Squats with a broom
16 Alt. Low Stair Steps (Fast fast fast!)
2.) 3 Rounds
1 min Sec Pigeon Stretch, per side
1 min Frog Stretch
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Grant Soletski22d

5am-6:30am

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Dusty Neubauer22d

Jamie and Dusty 5am-6:30

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Ian Wilson22d

Ian 5am-6:30

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Kelsey Schwerin22d

Kelsey at 5am

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Paula Soletski22d

Paula at 5am

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Eric Hansen22d

Eric at 5am

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james macco22d

Jimbo but I am flexible if someone needs this time slot

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Grant Soletski22d

6:30am-8am

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Bruce Hoffort22d

Terri Hoffort &
Mr. Terri Hoffort

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Tim Houge22d

Tim H

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Brennen Bauer22d

Brennen

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Erin B.22d

Dan Smith & me at 6:30-8.

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Grant Soletski22d

8am-9:30am

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Karl Bonkoski22d

Karl Bonkoski

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Grace Adler22d

Grace Adler

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Krystal Lowney22d

Krystal

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Shannon May22d

Shannon May

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Megan Vogel22d

Megan Vogel

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Brad Rush22d

Brad Rush

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Grant Soletski22d

9:30am-11am

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Sam Goldsmith22d

Sam goldsmith is in also first time Iโ€™ve been able to go in 2 weeks so obviously gonna crush Grant

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Alex Ebert22d

Alex Ebert

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Christopher Adam 22d

Christopher

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Scott Adler22d

Scott Adler

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Alex Goldsmith22d

Alex goldsmith

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Grant Soletski22d

11am-12:30pm

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Sylvia Christensen22d

SSG MUELLER

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Jake Roberts22d

Jake Roberts, I can bump to 1230 if someone needs this time too.

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Laura Bosacki22d

Laura Bosacki

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Michael Hartmann22d

Hartmann

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Grant Soletski22d

12:30pm-2pm

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Sal Bertuglia22d

Hi ๐Ÿ‘‹๐Ÿผ

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Toni Wilson22d

Toni and Nolan Wilson

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Eli Zastrow 22d

Zastrow 12:30

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Antonia Shanle22d

Antonia

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Justin Peterson22d

Ashley Kutz & Austin Kutz

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Justin Peterson21d

Jenn. Youโ€™re over.

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Grant Soletski22d

2pm-3:30pm

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Mikayla Hanrahan22d

MikaylaHanrahan

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Angel Anderson22d

Angel Anderson

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Justin Peterson22d

Lois Schumacher

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Grant Soletski22d

3:30pm-5pm

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Liz LeCaptain22d

LeCaptain

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Laurie K22d

Laurie K

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Grant Soletski22d

Grant (second time switching)

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Bradley Boockmeier22d

Switching for the 15th time just because I like to try and be like Grant and workout when he does.

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Amaad Rivera21d

Amaad (had to switch last min meeting change)

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Derek Zehms21d

Maria & Derek

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John Steffel21d

John Steffel

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JJ Jenkins21d

JJ Jenkins

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JJ Jenkins21d

Becky Jenkins

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Grant Soletski22d

5pm-6:30pm

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Nick Fonti22d

Fonti

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Kenzie DuChateau22d

Kenzie and Jillian

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Laura VanderKelen 22d

Laura & Pauly for 2

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Tyler Kohout 22d

Tyler Kohout

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Sarah Anderson22d

Sarah Anderson

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Grant Soletski22d

6:30pm-8pm

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Jessica Hoisington22d

Jessica Hoisington

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Jennifer McFall22d

Jennifer McFall

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Brock Andrews22d

Brock Andrews

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Whiteboard
Romwod
5+3 HPSn RX
#selfcare
1 hour bike trainer ride. 50 strict pull ups, 50 strict pushups, 100 a mat situps
8 rounds + 8 snatches
Mod home wod
16 min emom 10 single arm ohs 35# 16 du alt arms each min.
3 + 10 Rx
Tabata abz.
6 + 13 snatches
Ghd extra credit and back squats at 70%
Thanks for keeping the gym open!
EC: Sandbag/WB
Less than Ian
5 rounds rx
6+5..
Sandbag carry + Wall balls.
Home WOD
Tried to Sub Roomba for OHS Broom. Didnโ€™t work.
EC: 10 GHD 10 push up 10 abmat sit up 10 sec hs hold 10 rounds
Sandbag/wb 6:43 RomWod with Brad and la Cpt.
More than Dusty
5 + 65 mtrs.
Ian and I did ab work because everyone knows, in an Apocalypse, those with washboard abs will survive. #science #coronapocalypse #ihadtoomanyshotsyesterday #lessthandustyandian #ikickedgrantsassinyesterdayworkout #meganshouldnothavebeenallowedtodothisworkouutshestoogoodandithurtsmyfeelings #icantstophashtagging
5 plus 3 HPS
Loved this one!
4 +13 RX. 85lb ohs
Up to 305 ohs
Home WOD.
I beat Noah, knocked him over once or twice to secure the win. ๐Ÿ˜‰ ... And I stole his barbell. ๐Ÿคท๐Ÿปโ€โ™€๏ธ
GHD/plank EC
6+13 snatches
5 + 90 cals
Sandbag/wall ball EC + ROMWOD
WB/Sandbag carry w Brad. MU prac. Thanks Kelly for the help!!!
7 + 10m row. Rx.
*2.) Overhead Squat singles @ 260#
3 rounds of 9 Bar MU & 18 T2B from 3-17-20 complete in 8:35 / EMOM10: Odd minutes 5 strict Pull-ups, even minutes 40 foot HSW from 3-16-20 complete / *6.) complete / ROMWOD.
WB and sandbag after
5+9 snatch (55#)
3x10 oh lunges, ghds and planks
90 min AMRAP
6+13 HPS + 4x10 pause OHS at 50% (90#) + 3 rounds of 10 DB box step ups (40#,24โ€), 15 GHDS, 10 DB lunges, + 4 strict pull ups at cap!!
**@#40 โ€”>> superset of BS & DL{ 6x5 BS@#100/DL@#155.