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Components

Step Back Weighted Lunge

Ring Plank Hold

Metcon

Settings

Workout

02/03/2016

CFG warm up

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Step Back Weighted Lunge (4x16 (8 each leg))

Ring Plank Hold (4x15-30sec)

Metcon (3 Rounds for reps)

Tabata Wall Balls (20/14)
Rest 1 minute
Tabata Deadlift (95/65)
Rest 1 minute
Tabata Wall Balls (20/14)

Mobility

Posterior Chain Floss/Olympic Wall Squat

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

Whiteboard:

Wednesday, February 03, 2016

Leaderboard

Men's Step Back Weighted Lunge
Matthew Morse	02/03/2016	1 x 16 @ 115 lbs
Bill Coats	02/03/2016	1 x 16 @ 95 lbs
Chris Cervantez	02/03/2016	1 x 16 @ 95 lbs

Women's Step Back Weighted Lunge
Lauren Sakiyama	02/03/2016	1 x 16 @ 95 lbs
Mary Brus	02/03/2016	1 x 16 @ 80 lbs
Andrea Brycsak	02/03/2016	1 x 16 @ 63 lbs

Male Clients

1

Steve
Alvarez

7:00 PM WOD

1 x 16 @ 135 lbs

2

Jacob
Blasi

6:00 PM WOD

1 x 16 @ 115 lbs

2

Matthew
Morse

5:00 AM WOD

1 x 16 @ 115 lbs

3

Manish
Patel

9:00 AM WOD

1 x 16 @ 105 lbs

4

Bill
Coats

6:00 PM WOD

1 x 16 @ 95 lbs

4

Chris
Cervantez

5:00 AM WOD

1 x 16 @ 95 lbs

4

Dan
Shaffer

6:00 PM WOD

1 x 16 @ 95 lbs

4

Eric
Peterson

6:00 PM WOD

1 x 16 @ 95 lbs

4

Jacob
Gaines

5:00 AM WOD

1 x 16 @ 95 lbs

4

Jeff
Wann

5:00 AM WOD

1 x 16 @ 95 lbs

4

Jonah
Hoye

5:00 PM WOD

1 x 16 @ 95 lbs

4

Private

6:00 PM WOD

1 x 16 @ 95 lbs

4

Miller
Largent

9:00 AM WOD

1 x 16 @ 95 lbs

4

Steve
Hoye

5:00 PM WOD

1 x 16 @ 95 lbs

Female Clients

1

Jen
Riley

5:00 PM WOD

1 x 16 @ 105 lbs

2

Lauren
Sakiyama

6:00 PM WOD

1 x 16 @ 95 lbs

3

Ashley
Fallon

5:00 PM WOD

1 x 16 @ 90 lbs

4

Erin
Conyers

5:00 AM WOD

1 x 16 @ 85 lbs

5

Mary
Brus

5:00 AM WOD

1 x 16 @ 80 lbs

6

Victoria
Adams

5:00 PM WOD

1 x 16 @ 75 lbs

7

Jessica
Stone

7:00 PM WOD

4 x 16 @ 65 lbs

7

Karen
Victorine

6:00 PM WOD

1 x 16 @ 65 lbs

8

Andrea
Brycsak

5:00 PM WOD

1 x 16 @ 63 lbs

9

Janel
Coats

6:00 PM WOD

1 x 16 @ 55 lbs

10

Angelica
Virgen

5:00 AM WOD

1 x 16 @ 45 lbs

11

Private

5:00 AM WOD

1 x 16 @ 35 lbs

12

Brandes
Grani

5:00 AM WOD

1 x 16 @ 33 lbs

13

Rosemarie
Aguilar

7:00 PM WOD

1 x 16 @ 10 lbs

attempted a 15# barbell, a 20# slam ball and a 10# slam ball. End...

14

Jennifer
Burnette

5:00 AM WOD

1 x 16 @ 0 lbs