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Components
Weightlifting
Metcon
Settings
Location
(All)
CrossFit Resurgence
Program
CrossFit Kids
Crossfit Teens
Foundations
In-Person WOD
NCCOMPETE
NCGO
NCX
Open Gym
Specialty Class
Sports and Performance - Teens
TTHS Foundations
Yoga
Zoom (Virtual WOD)
Date
Workout
Friday - CrossFit Resurgence
Class
(All)
In Person Class: 5:00 AM
In Person Class: 6:15 AM
In-Person WOD: 8:30 AM
In-Person WOD: 4:15 PM
In Person Class: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Friday
Warm-up
3 rounds
10 cal on AAB
10 KB double arm arm curls
10 scap pull ups
Strength
Weightlifting
Metcon (No Measure)
20-25min. Flex Friday Lifting Window:
Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today ;)
1.)Barbell Hip Thrusts.
- 3 sets of 6-8 reps.
- Rest 90sec. Between Sets
2.) Partial DB Cleavage Cutters
- 3 sets of 10-12 reps.
- Rest 90sec. Between Sets
https://www.youtube.com/watch?v=V2vuHdd-cIA
3.) DB Bent Over Rows
- 3 sets of 6-8 reps on EACH arm.
- Rest 90sec. Between Sets
4.) Double DB Tricep Extensions
- 3 sets of 6-8 reps.
- Rest 90sec. Between Sets
https://www.youtube.com/watch?v=XRFyTPqBcT4
5.) Standing Barbell Calf Raises:
- 3 sets of 12-15 reps.
- Rest 90sec. Between Sets
https://www.youtube.com/watch?v=G4RJBMAoypw
*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set
Metcon
Metcon (AMRAP - Reps)
Metcon (AMRAP - Reps)
Get as far as possible in 15min...
12-11-10-9-8-7-6-5-4-3-2-1
Cal Assault Bike
Pull-Ups
American KB Swings (53/35lb.)
Push Jerks (95/65lb.)
RX+ is 70/53lb. KB and 115/75lb. Push Jerks
Ladies start at 11. Lets see if the boys can catch up :)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 29, 2022
Leaderboard
Men's Weightlifting
Liam Burns
01/12/2022
1 x 1 @ 235 lbs
Eric Simon
04/01/2022
1 x 1 @ 215 lbs
Joseph de Jesus
04/14/2022
1 x 1 @ 190 lbs
Women's Weightlifting
Kate Appelman
04/04/2022
1 x 1 @ 185 lbs
Sue Howard
04/01/2022
1 x 1 @ 100 lbs
Kelly Dianis
04/01/2022
1 x 1 @ 95 lbs
Male Clients
1
Private
In Person Class: 5:00 AM
3 x 12 @ 35 lbs
Female Clients
1
Sunitha
Rajan
In Person Class: 5:00 AM
3 x 8 @ 65 lbs
Hip thruster , 3*8 calf raise with 65 lb, 3*8 bent over rows with...
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