Public Whiteboard

Components

Strict Hand Stand Pus ...

Front Squat

Metcon

Settings

Workout

TUESDAY 7.3.18

July 4th Revised Schedule 8:00am WOD *all other classes cancelled.

WU:

2:00 DU practice
Banded Shoulder Distraction
Ankle Mobility
Pigeon Pose – :30 Seconds Each Leg

1: Strict Hand Stand Push-Ups (Max Strict Set)

*Baseline testing

2: Front Squat (Build to a Heavy Single for the Day)

Front Squat

*Baseline Testing

MC: Metcon (5 Rounds for reps)

5 Rounds:
1 Minute – Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute – Double Unders
1 Minute – Calorie Assault Bike
1 Minute – Rest

Dumbbell mod 95/65 Barbell

Whiteboard:

Tuesday, July 03, 2018

Male Clients

Chris
Benedict

4:30 PM CrossFit

1 x 16

Matt
Kruzicki

6:00 AM CrossFit

1 x 16

Josh
Randels

5:30 PM CrossFit

1 x 6

Kevin
Hardy

9:30 AM CrossFit

1 x 14

Strict press sub

Philip
Bien

6:00 AM CrossFit

1 x 7

95# strict press

Ramsey
Warner

5:30 PM CrossFit

1 x 5

Female Clients

Bria
Lee

4:30 PM CrossFit

1 x 14

Jenna
Daley

12:00 PM CrossFit

1 x 12

65# Strict Press

Liz
Kwon

9:30 AM CrossFit

1 x 12

ab mat

Melissa
Wood

4:30 PM CrossFit

1 x 6

Kipping HSPU

Nikki
Durkee

6:30 PM CrossFit

1 x 6

25LB PLATE +2 AB MATS KIPP

Suzanne
Ayotte

4:30 PM CrossFit

1 x 0

almost!