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Components

Pendlay Row

Metcon

Settings

Workout

Friday

Warm-up

Rowing warm up

100m just legs (flex the triceps)
100m Just arms
100m Arms & hips (1 o'clock 11 o'clock)
100m 1/2 slide
200m Full slide

Gymnastics

Metcon (No Measure)

3X
10 Pistols off box(5/5)
10 kipping swings or 5 L-sit pullups
10 Glute get ups(5/5)

Weightlifting

Pendlay Row (5X5 Same wieght across)

*After each set perform 3 skin the cats

Metcon

Metcon (Time)

For time:
50 Cal row
50 T2B
50 Pull-ups
50 Pistols
50 Air squats
50 Push-ups

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

Whiteboard:

Friday, August 03, 2018

Male Clients

1

Anthony
Hodges

5:00PM CrossFit

5 x 5 @ 145 lbs

1

Christopher
Baltazar

5:00PM CrossFit

5 x 5 @ 145 lbs

1

Eric
williams

5:00PM CrossFit

5 x 5 @ 145 lbs

2

Bob
Stapleton

6:00AM CrossFit

5 x 5 @ 120 lbs

3

Joshua
Funk

6:00AM CrossFit

5 x 5 @ 115 lbs

3

Mehdi
Ben-Ayed

5:00AM CrossFit

5 x 5 @ 115 lbs

4

Brandon
Reid

8:00AM CrossFit

5 x 5 @ 95 lbs

4

Patrick
Barfield

5:00PM CrossFit

5 x 5 @ 95 lbs

4

Shane
Spearman

5:00PM CrossFit

5 x 5 @ 95 lbs

5

spencer
stapleton

12:00PM Open gym

5 x 5 @ 45 lbs

6

Brian
Justusson

5:00PM CrossFit

3 x 5 @ 130 lbs

6

Dusty
Schmidt

12:00PM Open gym

1 x 5 @ 195 lbs

6

Eric
Priaulx

12:00PM Open gym

1 x 5 @ 195 lbs

Female Clients

1

Lauren
Muehling

5:00AM CrossFit

5 x 5 @ 105 lbs

2

Nicki
Bergmann

12:00PM Open gym

5 x 5 @ 95 lbs

3

Stacy
Swiney

8:00AM CrossFit

5 x 5 @ 90 lbs

4

Allison
Justusson

5:00PM CrossFit

5 x 5 @ 75 lbs

5

erin
finke

12:00PM Open gym

5 x 5 @ 45 lbs

5

Jennifer
Yang

6:00AM CrossFit

5 x 5 @ 45 lbs

6

Joanna
Beatrice

6:00AM CrossFit

5 x 5 @ 40 lbs

7

Lindsey
Neyland

6:00PM CrossFit

1 x 5 @ 105 lbs