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Components

Single Leg RDL

Evil Wheel

Metcon

Settings

WOD

03/04/2016

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

Single Leg RDL (4x6 each leg)

Evil Wheel (3x10)

Metcon (AMRAP - Rounds and Reps)

10minute AMRAP
10 Pull Ups
10 Goblet Step Back Lunges (53/35)
10 Calorie Row

Mobility

Banded Overhead with External Rotation/ Glute Smash/Hip External Rotation

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

Whiteboard:

Friday, March 04, 2016

Leaderboard

Men's Single Leg RDL
Henry Kuo	03/04/2016	1 x 6 @ 53 lbs
Jeff Wann	03/04/2016	1 x 6 @ 53 lbs
Jonah Hoye	02/15/2016	1 x 6 @ 53 lbs

Women's Single Leg RDL
Jean Marie Harms	02/15/2016	1 x 6 @ 44 lbs
Erin Conyers	03/04/2016	1 x 6 @ 44 lbs
Ashley Fallon	02/15/2016	1 x 6 @ 35 lbs

Male Athletes

1

Tyler
White

3:30 PM WOD

1 x 6 @ 70 lbs

2

Dan
Shaffer

5:00 PM WOD

1 x 6 @ 53 lbs

2

Henry
Kuo

9:00 AM WOD

1 x 6 @ 53 lbs

2

Jeff
Wann

5:00 AM WOD

1 x 6 @ 53 lbs

2

Marc
Bauer

5:00 PM WOD

1 x 6 @ 53 lbs

3

Bill
Coats

3:30 PM WOD

1 x 6 @ 44 lbs

3

Jonah
Hoye

9:00 AM WOD

1 x 6 @ 44 lbs

4

Steve
Hoye

7:00 AM WOD

4 x 6 @ 35 lbs

4

Private

6:00 PM WOD

1 x 6 @ 35 lbs

4

Chris
Cervantez

5:00 AM WOD

1 x 6 @ 35 lbs

4

Greg
De Los Santos

9:00 AM WOD

1 x 6 @ 35 lbs

4

Jacob
Gaines

5:00 AM WOD

1 x 6 @ 35 lbs

4

Michael
Christensen

9:00 AM WOD

1 x 6 @ 35 lbs

4

Steve
Alvarez

5:00 AM WOD

1 x 6 @ 35 lbs

Female Athletes

1

Erin
Conyers

5:00 AM WOD

1 x 6 @ 44 lbs

2

Katherine
Gregory

3:30 PM WOD

3 x 6 @ 35 lbs

3

Jen
Riley

3:30 PM WOD

4 x 6 @ 26 lbs

3

Andrea
Brycsak

3:30 PM WOD

1 x 6 @ 26 lbs

3

Carla
Vivar

5:00 AM WOD

1 x 6 @ 26 lbs

3

Janel
Coats

7:00 AM WOD

1 x 6 @ 26 lbs

3

Karen
Victorine

6:00 PM WOD

1 x 6 @ 26 lbs

3

Victoria
Adams

5:00 PM WOD

1 x 6 @ 26 lbs

4

Maddie
Haan

6:00 PM WOD

4 x 6 @ 18 lbs

4

Rosemarie
Aguilar

6:00 PM WOD

1 x 6 @ 18 lbs

4

Private

5:00 AM WOD

1 x 6 @ 18 lbs

5

Victoria
Arrietta

3:30 PM WOD

1 x 6 @ 9 lbs