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Components

Front Squat

Fight Gone Bad

Settings

WOD

The Cell Gym 1.17.20

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10 walking lunges

Strength

Front Squat (3 Pause front squat @60% 4x)

*Pause at the bottom of the front squat for 3 cts. then press out. Rest 1-1:30 between sets

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, January 15, 2021

Leaderboard

Men's Front Squat
Ammon Woods	09/22/2014	1 x 3 @ 300 lbs
Butch Leckey	08/17/2020	1 x 3 @ 295 lbs
Andy Witcher	07/08/2016	1 x 3 @ 285 lbs

Women's Front Squat
Maralyn Nava	02/08/2021	1 x 3 @ 175 lbs
Stephanie Nix	05/21/2015	1 x 3 @ 155 lbs
Alma Aguilar	08/17/2020	1 x 3 @ 145 lbs

Male Athletes

1

Grif
Hiatt

WOD 5:30am

2 x 3 @ 175 lbs

2

Ben
Skinner

WOD 5:30am

1 x 3 @ 155 lbs

2

Jeremiah
Thorne

WOD 5:30am

1 x 3 @ 155 lbs

3

Brandon
Walters

WOD 5:30am

3 x 3 @ 145 lbs

4

Tim
Schomaker

WOD: 5:00 PM

4 x 3 @ 105 lbs

At home

4

Greg
Gosper

WOD 5:30am

3 x 3 @ 105 lbs

5

Garrett
Blackwell

WOD 5:30am

1 x 3 @ 95 lbs

Female Athletes

1

Alma
Aguilar

WOD: 5:00 PM

1 x 3 @ 115 lbs

2

Alva
Lopez

WOD: 5:00 PM

4 x 3 @ 75 lbs

2

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

4 x 3 @ 75 lbs

2

Patti
Rowley

WOD: 5:00 PM

4 x 3 @ 75 lbs

3

Chloe
Hildebrand

WOD: 5:00 PM

1 x 3 @ 65 lbs

3

Maya
Lopez

WOD: 5:00 PM

1 x 3 @ 65 lbs

4

Melanie
Bloomfield

WOD 5:30am

1 x 3 @ 55 lbs