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Friday Jun 30 2017


The new CFGB class schedule is about to begin next week. There will be structured weightlifting classes that start on a set time, coach will warm up class and just like in our CrossFit classes there are 4-5 tasks on the board but during the class time usually 2 tasks will be completed. Ty will continue to be the President of Green Bay Barbell and Jordan will continue to program even as he moves across country to become Dr. Lubbers! Same programming but now with consistent structure and coaching. I was asked about people that miss a day of programming that just need to make it up the following day instead of that day's programming. First, if you miss a workout you will not lose all your gains, shrivel up and or die. Really you won't. Just like being a part of any team if you miss a workout, you miss it and that's the end of it. Could you imagine going to your wrestling coach and saying hey coach I missed practice yesterday so could we just redo it at my convienence? I'm pretty sure the answer would be run laps. Each class like I stated will cover generally two parts of the daily programming and then following the end of class the barbell area will remain open to finish your accessories. During Weightlifting Class only participants in the class will be allowed in the area. Class times are not set in stone, this is just a starting point. Please bear with us as we work to bring you the best product we can and we will never stop thriving to provide the best coaching, facility, equipment and support for your hard earned dollars you pay us each month!

The new Specialty Class schedule starting in July is as follows:
Weightlifting: Monday/Wednesday/Friday at 5:15am, Tuesday/Thursday/Friday at 5:15pm, Saturday at 11:30am and Sunday at 9:30am
Gymnastics: Friday at 2:00pm
Yoga: Tuesday at 6:15am, Wednesday at 5:15pm and Thursday at 10:15am
Pilates: Saturday at 9:15am

We're adding 13 classes a week for our members to participate in with the Unlimited Specialty Class membership. 
Add it to your current CrossFit membership for $75/month. (if you made it to every class it would cost you approx. $1.45 per class)

This Saturday The Bi-annual Beer Mile is back!! High noon at the Soletski Residence followed by a pool party (weather permitting but there will be a party either way) Please bring whatever beer you want to use for the mile and if you would like to eat anything besides hamburgers(we are cooking up a ton of burgers) bring it and we'll grill it up. We will have some spare Budweiser if needed. Everyone is welcome and non alcoholic options available too. 
Address:
1906 Rainbow Ave
DePere, Wi 54115
Beer Mile
4 rounds for time:
1 Beer
400m Run

1.) Front Squat Ladder
7 minutes up the ladder 5 reps at each weight
135/95lb
185/135lb
225/155lb
275/195lb
315/225lb
355/245lb
405/285lb
note: if your front squat pr is 275/195 for instance scale with smaller jumps
135/95lb
155/105lb
185/135lb
205/145lb
225/155lb
255/175lb
275/195lb
305/215lb
2.) Words
7 rounds
25 Double Unders
5 Ring Dips
7 Push Jerks 115/85lb
*3.) for time
100 cal AirAssault
*4.) 3 rounds 
25 Hip Extension
15 Reverse Hyper
25 Wall Squats

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Krystal Lowney383d

Will you be open on the 4th?

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Justin Peterson383d

Yes, we will have limited hours from 8am-12pm.

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Brett Kohout383d

I'll be a bit sad if the programming doesn't incorporate fireworks. Ya know, sparkler sprints, snake facing burpees...

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Amy Zynda383d

So does this mean there is NOT CrossFit at #fiveonefive on M/W/F?

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Amy Zynda383d

And related, that BOTH 0515 and 1715 on Friday are Barbell?

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Grant Soletski383d

I fixed the wording to make it less confus

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Grant Soletski383d

The post only addresses the specialty class schedule nothing is changing with the CF classes with the exception to trying to add more cf classes(just gotta convince bets and Justin:) and that is correct on the Friday question.

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Amy Zynda383d

Thank-you for clarifying.

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Anne Hoffman383d

To clarify - BB members can only do their programming during class times and immediately following? Not any time the gym is open as we can now?

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Grant Soletski383d

No the Barbell area will remain open but there may be some changes as to open gym time.

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Theresa Rosenquist382d

Re: pool party...And remember that if you want something other than just burgers to eat....bring something to share (apps, fruit, veggies, sides, paleo treats, etc. Right Coach?)

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Ty Krueger382d

If anyone has any additional questions regarding GBB please contact me directly. Main points here are not much else is changing except for the fact we are adding 4 more coached classes per week and trying to ensure that everyone is getting the coaching that they are paying for.

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9:15 red band for dips
FS 95/105/135/155/175 100cal airdyne 13:52 thanks TY!
65# PJ, Green band dips, and 50 SU (while jumping in a circle-thanks JT) That workout was my jam! 🍇 FS 65/75/85/95/105
11:14 banded dips 65#
FS 55/75/95/115/135/ 1 of 5@ 145. 10# PR!
Fail 275FS x2
6tnds @ cap. Du time cap a few rounds.
12:16 @ 95#, high rings
Women's rx ladder 1/5 @ 245#; 100 cal assault bike 8:35
9:01 blue banded dips
7:58 assault, 5x195 front squat failed 225
Enjoying our 27th wedding anniversary. And resting my entire body.
Thin red band for dips. 2/5 255 FS. 100 cal air assault 10:15
5 @ 355
9:56 scaled 35# bar. FS 75#. Did some GHDs, floor sit-ups, and bike.
Sick sloane
Wish I could come in! I will not infest the kids room though! 😷
14:42 rx weight red banded dips
FS 95/105/135/145/155 (4 out of 5 at 155), did 50 cals before and 50 cals after class about 6 before 8:30 after 🤕
12:40, 65lb, SU
Completed thru 155lb scaled ladder
11:23 rx wt...banded dips
2/5 at 275# for FS
FS- 1 @355 failed 2nd 100 cals 6:15 thank you @Ty Krueger for the push
75-115 fs
13:31 - time capped du, green band, 65#
5 mile run🌤
13:23 almost rx, needed thin red band for 6 rounds lol ring dips....
FS scaled version through 95/105/135/145/155
12:28 RX weight, red band ring dips
2/5 175 DL...EC yesterday's partner, 100 cal assault and gymnastics
11:26 Rx minute time on du
135/185/225/245/275
FS up to 225
75-135 fs, 10:33 red band, 65#.
7:52 (UB ring dips from high rings)
FS - 135,155,185,205,225,255, failed 1 attempt @ 275 with 10 seconds left on the clock / No EC / Time to go camping!
8:38 SRD, good movement patterns
Scaled FS through 195#
11:03 65# pj/rdbnd dips/step uos
FS 65,75,85,95,105,3@125
5/5 @ 315. 355 fail
12:44 RX banded dips
FS 95/105/115/135/145 and 2 at 155 100 cal 9:55
95# PJ/4 of 7 rounds MU/ 1 FS @ 205#
That is it, nothing else. 🍞☠️🥀😴
Did my own weights for front squat and finished with a couple bask squats..the heavier I get for front squat the more my back acts up
10:48 Rx (no MU)
FS: 1 @ 315# (10# PR)
FS - 2 at 355# and 100 cals in 6:20
neighborhood bike ride, 15-12-9 lunges & sit ups
Got through the 315 bar at with 3:37 on the clock called it there