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Macho Man

CFR and Head Coach Ian are finalists in the Best of Morgantown! You can vote for both everyday until Dec 10th at https://www.morgantownmag.com/bom20-final-round/#/gallery?group=333503 Downtown: Best Gym Services: Best Personal Trainer

Warm-up

2 Rounds:
10 PVC Pass Throughs
7 Kipping Swings
10 Air Squats
7 DB Hang Power C&Js (ea)
R1) :30 Pigeon Stretch
R2) :30 Active Lunge

Then, Barbell Warm-Up

Strength

Front Squat (5x3 @ 70%)

Front Squat

https://www.youtube.com/watch?v=uYumuL_G_V0&t=5s <<<Front Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar

Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

Core

3 rounds :
KB leg lowers x 10 total
Bird dogs x 12 total
Plank rocks x 20 total

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

Whiteboard:

Monday, November 25, 2019

Male Clients

1

Nate
Smith

12:00pm CrossFit

5 x 3 @ 265 lbs

2

Dawson
Sheetz

8:00am CrossFit

5 x 3 @ 255 lbs

Gym back home.

3

David
j Myers

5:30pm CrossFit

5 x 3 @ 250 lbs

4

Justin
Arndt

4:30pm CrossFit

5 x 3 @ 245 lbs

5

Curtis
Wentz

3:30pm CrossFit

5 x 3 @ 225 lbs

5

Marc
Williams

12:00pm CrossFit

5 x 3 @ 225 lbs

5

Todd
Dixon

4:30pm CrossFit

5 x 3 @ 225 lbs

Last 2 Rds.@ 245

5

Will
Furlow

8:00am CrossFit

5 x 3 @ 225 lbs

5

Zack
Mullikin

5:30pm CrossFit

5 x 3 @ 225 lbs

6

Private

7:30pm CrossFit

5 x 3 @ 215 lbs

7

Bobby
Stanley

4:30pm CrossFit

5 x 3 @ 185 lbs

7

Charlie
Labritz

12:00pm CrossFit

5 x 3 @ 185 lbs

7

Jason
Ham

4:30pm CrossFit

5 x 3 @ 185 lbs

7

Morgan
Batton

4:30pm CrossFit

5 x 3 @ 185 lbs

7

Rick
Kyle

6:30pm CrossFit

5 x 3 @ 185 lbs

115, 135, 165, 185

7

Ryan
Cain

6:00am CrossFit

5 x 3 @ 185 lbs

7

Stephen
Sutherland

4:30pm CrossFit

5 x 3 @ 185 lbs

7

Tyler
Messenger

8:00am CrossFit

5 x 3 @ 185 lbs

8

Jackson
Cramer

3:30pm CrossFit

5 x 3 @ 175 lbs

9

Eric
Kinsley

7:30pm CrossFit

5 x 3 @ 145 lbs

9

Guadalupe
Leon

7:30pm CrossFit

5 x 3 @ 145 lbs

10

Chuck
Scatterday

8:00am CrossFit

5 x 3 @ 135 lbs

11

Peter
Wetterauer

3:30pm CrossFit

5 x 3 @ 125 lbs

12

Mark
Victor

6:30pm CrossFit

5 x 3 @ 120 lbs

13

Coleton
Heflin

7:30pm CrossFit

5 x 3 @ 95 lbs

13

Robert
Stansbury

5:30pm CrossFit

5 x 3 @ 95 lbs

Female Clients

1

Kirsten
Rayner

12:00pm CrossFit

5 x 3 @ 145 lbs

2

Bri
Kocher

5:30pm CrossFit

5 x 3 @ 140 lbs

2

Rachel
Allio

4:30pm CrossFit

5 x 3 @ 140 lbs

3

Amanda
Morgan

5:30pm CrossFit

5 x 3 @ 135 lbs

3

Amelia
Brugnoli

3:30pm CrossFit

5 x 3 @ 135 lbs

3

Seretha
hall

8:00am CrossFit

5 x 3 @ 135 lbs

4

Phylicia
Hixson

6:00am CrossFit

5 x 3 @ 130 lbs

5

chelsea
workman

4:30pm CrossFit

5 x 3 @ 125 lbs

1 round at 135

5

Kaitlyn
Johnson

4:30pm CrossFit

5 x 3 @ 125 lbs

6

Hannah
Abraham

12:00pm CrossFit

5 x 3 @ 115 lbs

6

Natalie
Kovatch

5:30pm CrossFit

5 x 3 @ 115 lbs

7

Cindy
Victor

6:30pm CrossFit

5 x 3 @ 105 lbs

7

Nicoletta
Ciampa

8:00am CrossFit

5 x 3 @ 105 lbs

8

April
Marshalek

12:00pm CrossFit

5 x 3 @ 95 lbs

8

Keba
Vance

4:30pm CrossFit

5 x 3 @ 95 lbs

8

Kristen
Reardon

3:30pm CrossFit

5 x 3 @ 95 lbs

9

Kelsey
Murray

3:30pm CrossFit

5 x 3 @ 85 lbs

9

Laura
Sutherland

5:30pm CrossFit

5 x 3 @ 85 lbs

9

zahira
reyes

12:00pm CrossFit

5 x 3 @ 85 lbs

10

Kayla
Brand

6:00am CrossFit

5 x 3 @ 80 lbs

11

Gabrielle
Riggleman

3:30pm CrossFit

5 x 3 @ 75 lbs

11

Katherine
Craig

8:00am CrossFit

5 x 3 @ 75 lbs

12

Sarah
Lough

3:30pm CrossFit

5 x 3 @ 60 lbs

13

Rebecca
Stansbury

6:00am CrossFit

5 x 3 @ 55 lbs

14

Lexi
Douglas

6:30pm CrossFit

5 x 3 @ 0 lbs

IMCF