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Components

1 Tempo Back Squat + ...

Metcon

Settings

Workout

Fight or Flight

Warm-up

2 Rounds:
10/7 Cal Row
10 KB High Pulls
5 Tempo Goblet Squats
10 Banded Side Steps
10 Alt Jumping Lunges
R1) :20 Pigeon
R2) :20 Active Lunge

Strength

1 Tempo Back Squat + 2 Back Squats (5 sets. Set 1: 60% Set 2: 65% Sets 3-5: 70% of 1RM)

Each set is a tempo back squat with a 5 sec decent followed by 2 normal paced squats. This is a deload week so follow the percentages and don't go too heavy.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

Core

3 rounds
Hollow rocks x 10 https://www.youtube.com/watch?v=dwRxTQy_a7o
KB russian twist x 20 total https://www.youtube.com/watch?v=qKm-0mSNPJE
KB windmill x 10 each https://www.youtube.com/watch?v=55qerxQwCcg

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

Whiteboard:

Monday, January 06, 2020

Male Clients

1

Andrew
Starsick

3:30pm CrossFit

1 x 3 @ 315 lbs

2

Justin
Arndt

12:00pm CrossFit

1 x 3 @ 305 lbs

2

Nate
Smith

6:00am CrossFit

1 x 3 @ 305 lbs

3

Todd
Dixon

4:30pm CrossFit

1 x 3 @ 285 lbs

4

Curtis
Wentz

5:30pm CrossFit

1 x 3 @ 245 lbs

5

Ryan
Cain

6:00am CrossFit

1 x 3 @ 240 lbs

6

Matt
Billotti

6:00am CrossFit

3 x 5 @ 225 lbs

6

Rick
Kyle

5:30pm CrossFit

1 x 3 @ 225 lbs

185, 205, 225

6

Stephen
Sutherland

5:30pm CrossFit

1 x 3 @ 225 lbs

7

Shawn
Grushecky

5:30pm CrossFit

1 x 3 @ 215 lbs

8

Alek
Kesselring

6:00am CrossFit

1 x 3 @ 205 lbs

8

Bobby
Stanley

5:30pm CrossFit

1 x 3 @ 205 lbs

8

Eric
Kinsley

3:30pm CrossFit

1 x 3 @ 205 lbs

8

Eric
Pethtel

5:30pm CrossFit

1 x 3 @ 205 lbs

9

Aleks
Stefaniak

4:30pm CrossFit

1 x 3 @ 195 lbs

9

Jackson
Cramer

3:30pm CrossFit

1 x 3 @ 195 lbs

10

Bobby
Maldonado

12:00pm CrossFit

1 x 3 @ 185 lbs

10

Mark
Victor

6:30pm CrossFit

1 x 3 @ 185 lbs

10

Wes
Kinsley

4:30pm CrossFit

1 x 3 @ 185 lbs

11

Aaron
Frymier

6:30pm CrossFit

1 x 3 @ 175 lbs

11

Private

8:00am CrossFit

1 x 3 @ 175 lbs

12

Dan
Fenton

6:00am CrossFit

1 x 3 @ 165 lbs

12

Guadalupe
Leon

7:30pm CrossFit

1 x 3 @ 165 lbs

13

Jeremy
Allio

5:30pm CrossFit

1 x 3 @ 145 lbs

13

Peter
Wetterauer

12:00pm CrossFit

1 x 3 @ 145 lbs

13

Tom
Henson

6:00am CrossFit

1 x 3 @ 145 lbs

14

Chuck
Scatterday

8:00am CrossFit

1 x 3 @ 130 lbs

Female Clients

1

Teresa
Stire

6:00am CrossFit

1 x 3 @ 205 lbs

2

Seretha
hall

8:00am CrossFit

1 x 3 @ 185 lbs

3

Amelia
Brugnoli

6:30pm CrossFit

1 x 3 @ 165 lbs

3

Brittany
Sloneker

5:30pm CrossFit

1 x 3 @ 165 lbs

4

Bri
Kocher

5:30pm CrossFit

1 x 3 @ 155 lbs

4

Hannah
Abraham

8:00am CrossFit

1 x 3 @ 155 lbs

5

Cari
Murral

8:00am CrossFit

1 x 3 @ 145 lbs

5

Phylicia
Hixson

8:00am CrossFit

1 x 3 @ 145 lbs

5

Rachel
Allio

4:30pm CrossFit

1 x 3 @ 145 lbs

5

Sarah
Civitillo

6:00am CrossFit

1 x 3 @ 145 lbs

6

Kalyn
Noechel

12:00pm CrossFit

1 x 3 @ 140 lbs

7

April
Marshalek

4:30pm CrossFit

1 x 3 @ 135 lbs

8

Carly
Moore

12:00pm CrossFit

1 x 3 @ 125 lbs

8

chelsea
workman

4:30pm CrossFit

1 x 3 @ 125 lbs

8

Cindy
Victor

6:30pm CrossFit

1 x 3 @ 125 lbs

9

Kayla
Brand

6:00am CrossFit

1 x 3 @ 105 lbs

9

Nicoletta
Ciampa

6:00am CrossFit

1 x 3 @ 105 lbs

10

Kelsey
Murray

3:30pm CrossFit

1 x 3 @ 100 lbs

10

zahira
reyes

7:30pm CrossFit

1 x 3 @ 100 lbs

11

Keba
Vance

12:00pm CrossFit

1 x 3 @ 95 lbs

12

Ashleigh
KirkAbel

8:00am CrossFit

3 x 3 @ 85 lbs

12

Katherine
Craig

6:00am CrossFit

1 x 3 @ 85 lbs

60%

12

Tarah
Signorelli

3:30pm CrossFit

1 x 3 @ 85 lbs

13

Alyssa
Lazar

6:30pm CrossFit

1 x 3 @ 75 lbs

13

Marcie
Carroll

6:30pm CrossFit

1 x 3 @ 75 lbs

14

Leigh
Thomas

4:30pm CrossFit

1 x 3 @ 0 lbs