Rice & Beans

Monday Mar 23 2020


**UPDATE AS OF 1:00PM, MONDAY, MARCH 23, 2020**
Hello CFGB community,

Today I write this message with just a touch of sadness. Last week we were faced with the challenge of minimizing our group sizes within the gym to follow the recommendations of our state officials.  I was proud of our adaptations and thought it was successful.  However, as of today, the Governor has banned all non essential businesses from operating until further notice. After classes tonight, we will close our doors until we are given the go ahead to reopen. 

As we have done every day since we’ve opened our doors, we will continue to post workouts for members and the community alike. The programming will look a little different though. There will be 2 pieces for people with equipped home gyms, two pieces for people without equipment at home and a core/back accessory for everyone.

We will continue to provide this and would appreciate your continued financial support, but understand if you need to pause your membership. Financially this may be the toughest challenge of our times, but I believe we will make it out on the other side of this.  Your dues would be considered compensation for daily digital content.  In addition, you can ‘rent/borrow’ a piece of equipment to utilize at home during this time.  Equipment available will be a choice of one of the following (depending on availability): a dumbell, a kettlebell or a bumper plate.  If you are interested in taking one home for this time period, show up to the gym anytime today or until SaferAtHome begins and we will take a picture of you with the equipment you rent/borrow to keep track of what everyone has.

We want to thank everyone for their continued support of our gym as we continue to invest in you.  Please continue to follow GBCrossFit.com for website updates as we move forward. 
Thank you!



Another week down. Classes will continue as they have over the last 5 days, signing up below for your preferred time slot. Remember that we are only allowed 8 athletes in the gym at a time as well as 1 coach. Please if you sign up, show up and if for some reason life happens please erase your name from the class time. One last thing, please if you have any cough or sniffles don't come in. No matter if it's just a common cold, flu or whatever just stay home. If you happen to cough, because people do that cover your mouth with your elbow. Hope you all had a great weekend and don't forget that we're all in this together!
Hey there Monday!
1.) Rice & Beans
17 minute AMRAP
100 Double Unders
80 Dumbbell Box Step Ups 35/25lb, 24/20” (1 DB hangs by side 1 DB is in front rack)
60 Hand Release Push-ups
40 Front Squat 115/85lb
20 Toes to Bar
*2.) Every 3 minutes for 12 minutes 3 Deadlift @ 85%
*3.) 9 minute AMRAP
7 Chest to Bar Pull-ups
14 Shoulder to Overhead 115/85lb
21 cal Assault Bike
*4.) 10 rounds
10 Hollow Rock 
10 AbMat Sit-ups

At Home
1.) 10 Rounds
10ft Handstand Walk (15 Sec HS hold/Pike hold)
:30 Side Plank, each side
10 Groiners
2.) 4 min Lacrosse Ball shoulder smash, per side
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Grant Soletski17d

5am-6:30am

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Grant Soletski17d

6:30am-8am

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Bruce Hoffort17d

Bruce Hoffort

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Dusty Neubauer17d

Jamie and Dusty

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Erin B.17d

Erin - 6:30-8.

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Grant Soletski17d

8am-9:30am

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Brad Rush17d

Brad Rush

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Grace Adler17d

Grace Adler

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Grant Soletski17d

9:30am-11am

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Justin Peterson17d

Lois Schumacher

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Grant Soletski17d

11am-12:30pm

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Grant Soletski17d

2pm-3:30pm

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Grant Soletski17d

3:30pm-5pm

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Liz LeCaptain17d

LeCaptain

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Amaad Rivera16d

Amaad and Will

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Sylvia Christensen16d

SSG MUELLER

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Grant Soletski17d

5pm-6:30pm

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Trevor Christianson17d

Trevor Christianson

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Nick Fonti17d

Fonti

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Ashley Kutz17d

Austin and me!

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Grant Soletski17d

6:30pm-8pm

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Laura VanderKelen 17d

Laura & Pauly

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Took too long to put my grips on and just missed a fulll round :((((
Boxes and front squats got me. And my BMI.
Used 40# dbs because why not🤷‍♂️
1 + 5
Deadlift: 275.
15# DB, 65# FS...just moving along. Some EC done.
47 push ups
I just wanted to do the step ups on a 24" box and I did. left leg getting much better
Start of box step ups round 2
1+10 DB step ups
ROMWOD
1 + 24 Dumbbell Box Step-Ups
10 rounds of 1 Sandbag Clean (150#) and 1 Legless Ropeclimb complete in 11:15. Until next time CrossFit Green Bay!
Used 35# DBs because why not 🤷🏻‍♀️ 275 deads
Did this 3/24/20 —>>