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Components
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
Workout
Patriot Day - Fusion Training
Class
(All)
6:15 AM
8:15 AM
9:15 AM OPEN GYM
10:15 AM OPEN GYM
11:15 AM OPEN GYM
12:15 PM
1:30 PM OPEN GYM
2:30 PM OPEN GYM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
45 (26/19)
Workout
Patriot Day
On this day 18 years ago, nearly 3,000 people lost their lives in a horrific, atrocious act of terrorism. May we remember and honor them. Those who were injured or trapped in the rubble, those who courageously fought to bring them out, and those who survived and are left with questions and bewilderment. May we never forget that day.
We'll enjoy and appreciate our precious freedom in class today by strengthening our midline with Hip Extensions and T2B, practicing our coordination with Triple/Double Unders, improving our endurance with rowing, and making (wo)men with Man Makers. Let's do it!
A: Metcon (No Measure)
3 RNFT
8 Hip Extensions @ 30X3
60-sec Triple or Double Under Practice
B: Metcon (Time)
For Time (Time Cap: 25 minutes)
Buy-In: 2,001m Row
9 Rounds
11 Toes to Bar
01 Man Maker (50/35#)
Scale for T2B is 11 V-Ups
Mobility
Couch Stretch
Lateral Seam Smash
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 11, 2019
Male Clients
1
Nate
Gay
5:30 PM
17:54
2
Eric
Knox
3:30 PM
20:19
3
Suketu
Patel
5:30 PM
20:49
4
Nicholas
Owens
12:15 PM
20:58
5
CJ
Kozlik
6:30 PM
23:38
6
Todd
Godwin
3:30 PM
24:13
7
Nathan
Calderon
5:30 PM
24:37
7:52 row
8
Roman
Joyce
4:30 PM
24:50
9
Gabe
Pritchett
12:15 PM
25:00
8 and 3
9
Kyle
Garrard
4:30 PM
25:00
6 T2B in 2nd 2 last rd
9
Shane
Sasser
5:30 PM
25:00
7 rounds completed
9
Shaun
Lee
6:15 AM
25:00
7 rds 1 rep
10
Tucker
Laffitte
3:30 PM
0:00
Faster than Brafk
11
Nathan
Miller
6:15 AM
19:07
knee raises
12
Joshua
Barker
12:15 PM
19:55
7:04 Row, 11 V ups, 1 man maker x9
13
Zackary
Simmons
3:30 PM
20:43
14
Denys
Miller
6:15 AM
21:00
6 rounds
15
chris
little
6:30 PM
23:05
v-ups, 2 man makers at 15lb db
16
CHRIS
TURNER
6:30 PM
23:12
V-up 30# db
17
Dustin
Schindler
6:30 PM
23:42
lost toes vo bar
18
DANIEL
BAKER
4:30 PM
24:59
19
Jason
Cammack
5:30 PM
25:00
7 rounds 45lb
19
John
Flanders
6:30 PM
25:00
4 rd plus 11 all t2b
19
Kent
Rittschof
6:30 PM
25:00
6 rounds, 50lb, t2b
19
Marc
Brock
10:15 AM OPEN GYM
25:00
8:43 2001m row 50# man maker Work on t2b
19
Salomon
Gonzalez
5:30 PM
25:00
45# 1 round to go
Female Clients
1
Kristen
Knaack
3:30 PM
23:20
2
Haley
O'Toole
8:15 AM
24:37
3
Lauryn
Davidson
2:30 PM OPEN GYM
16:14
4
Jessica
Schindler
6:30 PM
18:21
v-ups, 25#
5
Emily
Espinoza
12:15 PM
18:26
6
Andrea
Eder
8:15 AM
19:19
25lb
7
Janet
Lanier
3:30 PM
21:02
30# db
8
Elena
McLendon
5:30 PM
21:30
v ups
9
Juliann
Sergi McBrayer
8:15 AM
21:52
2 rounds T2B/VU; #15
10
Maggie
Edmonson
12:15 PM
22:43
2 T2B + 9 v-ups/ round; 15lb db
11
Veronica
Cowart
5:30 PM
23:34
8:55-2001m rowl straight leg raises on bar; 25 lb DBs
12
Janetta
Alabi-Isama
4:30 PM
24:06
1st 5rds T2B &25lbs
13
Tara
Lee
6:30 PM
24:07
V ups , #20
14
Laura
Lightle
8:15 AM
24:20
15
Shnara
Allen
6:30 PM
24:30
30 lbs V ups
16
Kristen
Freeman
12:15 PM
25:00
8+4 RX
17
Amy
McGlamery
2:30 PM OPEN GYM
0:00
comptrain
17
Christy
Marsh
3:30 PM
0:00
dnf; 8 rounds complete wtih vups and 15# db for man maker
17
Janet
Lanier
2:30 PM OPEN GYM
0:00
programming
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