Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

CF - 9/1/21

A:

3 sets
:30 hard bike
10 walking lunges
:30 squat hold

B: Back Squat (15 @ 50; rest :90 3 @75%; rest 3:00 X2)

Back Squat

C: Metcon (Time)

10 rounds for time-
2 devils press 50/35
4 dB box step overs 50/35
6 dB hang clean 50/35

2 DB's. Choose your weight wisely. This should be a sprint at low rep rounds

D: Metcon (No Measure)

Bonus Fitness / Cooldown
4 sets:
20 alt dB bicep curl
30 banded tri ext
20 crossover reverse fly
10 strict hspu
Rest :90

Cooldown
couch stretch 1:00 each
pigeon stretch :30 each
seated straddle 1:00
baby pose 1:00

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

Whiteboard:

Friday, October 01, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

2 x 3 @ 315 lbs

205x15, 315x 3

1

Tyler
Parker

5:00 AM CrossFit

2 x 3 @ 315 lbs

205x15 / 315x3

2

David
Lewis

4:00 PM CrossFit

2 x 3 @ 275 lbs

2

Janson
Moore

11:30 AM CrossFit

2 x 3 @ 275 lbs

2

Jason
Deloney

11:30 AM CrossFit

2 x 3 @ 275 lbs

185x15; 275x3

2

JD
Mason

4:00 PM CrossFit

2 x 3 @ 275 lbs

2

Tanner
Yancy

5:00 PM CrossFit

2 x 3 @ 275 lbs

3

Peter
Tiberio

5:00 AM CrossFit

2 x 3 @ 255 lbs

4

David
Kan

5:00 PM CrossFit

2 x 3 @ 205 lbs

4

Dustin
Dowell

7:00am CrossFit

2 x 3 @ 205 lbs

4

Voncha
Reddy

7:00am CrossFit

2 x 3 @ 205 lbs

135-205

Female Clients

1

Melanie
Velazquez

4:00 PM CrossFit

2 x 3 @ 215 lbs

2

Flor
Jalikis

5:00 AM CrossFit

2 x 3 @ 185 lbs

30@125

3

Colette
SavageJones

5:00 AM CrossFit

2 x 3 @ 180 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

2 x 3 @ 175 lbs

5

Danielle
Frances

6:00 AM CrossFit

2 x 3 @ 150 lbs

125

5

Sage
West

11:30 AM CrossFit

2 x 3 @ 150 lbs

5

Suzette
Panton

6:00 AM CrossFit

2 x 3 @ 150 lbs

5

Suzette
Panton

6:00 AM CrossFit

2 x 3 @ 150 lbs

6

Tori
Tesmer

5:00 AM CrossFit

2 x 3 @ 135 lbs

7

Morgan
Webb

5:00 PM CrossFit

2 x 3 @ 125 lbs

8

Tori
Lyczkowski

6:00 AM CrossFit

2 x 3 @ 115 lbs

9

Catherine
Yancy

5:00 PM CrossFit

2 x 3 @ 85 lbs