7th Heaven

Friday Jun 23 2017

Once again I want to wish our kids down at the 2017 USAW National Youth Championships the best along with Ty, Jordan, and Charlie, Derek, Donn, Michelle, Kim too because honestly is takes a village to raise our tribe. Congrats to Islie, Josie, Lily and Jared as they have already succeeded in just qualifying for nationals. Kick some ass kids! 
Keep checking the page for lift times for today. Just waiting on the final times to post.
Have a great Friday everyone!
1.) 7 Back Squat every 2 minutes for 12 minutes, add load each round
2.) 7th Heaven 
3 rounds
25 Back Extensions
50 Air Squats
25 GHD Sit-ups
*3.) 16 minute AMRAP
15 Dumbbell Push Press 50/35lb
100m Run (Door to Door)
1 Legless Rope Climb
*4.) 200m Yoke Carry for time (door to door to door:) 45's men 25's women


Jim Koehler19h


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Kate Mantz18h

Good Luck at Nationals GBBB kiddos!! 🏋️🏋️‍♀️🏋️‍♀️🏋️‍♀️🍀

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Charlie Spry18h

Lily Friday Noon (11c) on White.

Islie Friday 3:30 (2:30) on Red.

Josie Saturday 09:45 (8:45) on Red.

Jared Saturday 6:30 (5:30) on Blue.


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Theresa Rosenquist6h

Thank you Charlie! 🍀🍀🍀🍀 to ALL! (Super proud of their dedication and hard work. They look Sharp!!)

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Charlie Spry18h

Those are the session start times, so when they would do intros. Lifts ~ 10 minutes later.

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Chris Ness17h

We need Chalk

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Grant Soletski7h

You need to respect the chalk then and encourage others to do the same. There will be chalk in the gym at all times but not in the mass quantities of the past. You all will be a lot more inclined to say something to an asshole throwing chalk everywhere if there's only so much. I asked nicely a thousand times. In conclusion if you want the mass amount of chalk back then stop being wasteful with the chalk, you are full ass grown adults.


Troy Foley2h



Donn Johnson11h

If I secure a quantity discounts on the chalk can we please have it back?


Donn Johnson11h

What if we barter some of our wipe supply for chalk?

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Grant Soletski2m

no and no, for now but if everyone fixes their stuff and the bulk chalk comes back I would definitely talk to you about that discount!

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Bs ^175#. mobility & core work
Bs up to 135#, extra credit amrap of power cleans and push ups (thanks angel and buntin)
15:?? Ghd's to //
BS to 95# (with a few ugly 105# ones.. so went back down to 95#)
18ish ghd2=
185-240 BS
BS to 135#, got many squat, glute activation, and spine position tips. Thanks Ryan!
205/215/225/235/245/255 That was fun
15:45 ????
BS up to 265#
13:44 (10# wb sit ups/subbed 25 arch rocks for hip ext)
BS ^115 ...squats to box
BS 190# | yoke carries with 45s. Didn't watch the time
BS up to 195 but failed my last one. Really worked on form today. EC AMRAP and gymnastics
11:56 GHD to parallel
BS to 165#
Tire change for time with Justin!!!! Thanks J your a great friend!
^ 335# BS x7=82.5%
BS ^ 225#
BS to 185#
**scl'd for hammys: #2.5 Breaststroke/#20 DB AMSU. #120 BS (box). PEC; JR/pull/push/sit/squat/Shldr/glutes}×3
17:51 125# BS
Ice Bowl Masters GHD sit-ups; up to 290#
neighborhood bike ride, 15-12-9 squats & sit ups