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Components

Back Squat

Muscle-ups

Metcon

Settings

Workout

11/28/16

Weightlifting

Back Squat (3x8 65%)

Gymnastics

10 minute Time Cap

Muscle-ups (3x9)

Choose one: unbrokend muscle-ups
A. 3 sets of 9
B. 4 sets of 7
C. 5 sets of 5
D. 6 sets of 4
E. 7 sets of 3
F. 8 sets of 2
G. 9 sets of 1
Rest 1 min between sets
L3 Strict C2B
L2 Strict PU
L1 Ring Rows

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
30 DU
15 Power Cleans (135/95#)
30 DU
15 T2B

Our very own Battle of the Lake Competition at CFA

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

Whiteboard:

Monday, November 28, 2016

Leaderboard

Men's Back Squat
Colby Wollak	12/05/2016	3 x 8 @ 247 lbs
Hap Clayton	12/05/2016	3 x 8 @ 235 lbs
Patrick Mizzell	11/28/2016	3 x 8 @ 225 lbs

Women's Back Squat
Alyson Knight	12/05/2016	3 x 8 @ 180 lbs
Jill Olinger	07/25/2016	3 x 8 @ 175 lbs
Leslie Auton	11/28/2016	3 x 8 @ 155 lbs

Male Clients

1

Colby
Wollak

5:30 PM CrossFit

3 x 8 @ 235 lbs

2

Brandon
Hedrick

5:30 AM CrossFit

3 x 8 @ 225 lbs

2

Hap
Clayton

8:30AM CrossFit Class

3 x 8 @ 225 lbs

2

Kyle
Baker

5:30 PM CrossFit

3 x 8 @ 225 lbs

2

Patrick
Mizzell

8:30AM CrossFit Class

3 x 8 @ 225 lbs

3

Private

5:30 PM CrossFit

3 x 8 @ 215 lbs

4

Eli
Joy

5:30 PM CrossFit

3 x 8 @ 195 lbs

4

Jason
Leach

12:00 PM CrossFit

3 x 8 @ 195 lbs

5

Bob
Swadley

12:00 PM CrossFit

3 x 8 @ 185 lbs

5

Brent
Miller

8:30AM CrossFit Class

3 x 8 @ 185 lbs

5

Dane
Vander Haar

4:00 PM CrossFit

3 x 8 @ 185 lbs

5

Darius
Nouri

8:30AM CrossFit Class

3 x 8 @ 185 lbs

5

Derek
Halford

8:30AM CrossFit Class

3 x 8 @ 185 lbs

5

Donald
Stewart

4:00 PM CrossFit

3 x 8 @ 185 lbs

5

Jack
Carter

5:30 PM CrossFit

3 x 8 @ 185 lbs

5

Neil
Glezen

4:00 PM CrossFit

3 x 8 @ 185 lbs

5

Zack
DeBerry

5:30 AM CrossFit

3 x 8 @ 185 lbs

6

Private

8:30AM CrossFit Class

3 x 8 @ 175 lbs

7

Justin
Lincoln

5:30 AM CrossFit

3 x 8 @ 165 lbs

7

Shawn
Deluca

5:30 PM CrossFit

3 x 8 @ 165 lbs

front squat

7

Stephen
Kent

5:30 AM CrossFit

3 x 8 @ 165 lbs

8

Daniel
Leatherman

5:30 AM CrossFit

3 x 8 @ 155 lbs

8

Tom
Collins

5:30 PM CrossFit

3 x 8 @ 155 lbs

9

Jim
Tuttle

6:30 AM CrossFit

3 x 8 @ 140 lbs

9

King of
Verdict Ridge

12:00 PM CrossFit

3 x 8 @ 140 lbs

9

Nick
Caruso

6:30 AM CrossFit

3 x 8 @ 140 lbs

10

Ty
Callaway

4:00 PM CrossFit

3 x 8 @ 130 lbs

11

Adam
McCall

6:30 PM CrossFit

3 x 8 @ 125 lbs

11

Langdon
McCall

6:30 PM CrossFit

3 x 8 @ 125 lbs

12

Rhett
Reiser

4:00 PM CrossFit

3 x 8 @ 115 lbs

13

Tommy
Grey

5:30 PM CrossFit

3 x 8 @ 100 lbs

14

Case
Curwood

4:00 PM CrossFit

3 x 8 @ 95 lbs

14

Drew
Callaway

4:00 PM CrossFit

3 x 8 @ 95 lbs

15

Lanny
Natoli

4:00 PM CrossFit

1 x 8 @ 175 lbs

Female Clients

1

Alyson
Knight

6:30 PM CrossFit

3 x 8 @ 165 lbs

2

Leslie
Auton

5:30 PM CrossFit

3 x 8 @ 155 lbs

3

Brittany
Bowden

6:30 PM CrossFit

3 x 8 @ 145 lbs

3

Jennifer
Taylor

12:00 PM CrossFit

3 x 8 @ 145 lbs

3

Jill
Olinger

4:00 PM CrossFit

3 x 8 @ 145 lbs

4

Myra
Harmon

5:30 AM CrossFit

3 x 8 @ 135 lbs

5

Katie
Powell

5:30 PM CrossFit

3 x 8 @ 120 lbs

6

Jenn
Warcola

8:30AM CrossFit Class

3 x 8 @ 115 lbs

6

Megan
Frasure

6:30 AM CrossFit

3 x 8 @ 115 lbs

6

Miranda
Morales

8:30AM CrossFit Class

3 x 8 @ 115 lbs

7

Nikki
Stewart

4:00 PM CrossFit

3 x 8 @ 107 lbs

8

Stacey
Nance

6:30 PM CrossFit

3 x 8 @ 105 lbs

9

Amy
Plonk

4:00 PM CrossFit

3 x 8 @ 101 lbs

10

Krissy
Jones

12:00 PM CrossFit

3 x 8 @ 95 lbs

10

Private

8:30AM CrossFit Class

3 x 8 @ 95 lbs

11

Amanda
Vander Haar

4:00 PM CrossFit

3 x 8 @ 85 lbs

11

Cambell
Vander Haar

4:00 PM CrossFit

3 x 8 @ 85 lbs

12

Angie
Clayton

9:30 AM CrossFit

3 x 8 @ 75 lbs

12

Kelly
Nouri

8:30AM CrossFit Class

3 x 8 @ 75 lbs

13

Lauran
Stump

6:30 PM CrossFit

3 x 8 @ 65 lbs

13

Shannon
Fichter

5:30 AM CrossFit

3 x 8 @ 65 lbs

14

Lilly
STump

6:30 PM CrossFit

3 x 8 @ 45 lbs

15

Kendra
Caruso

5:30 PM CrossFit

3 x 8 @ 35 lbs

16

Melissa
Holden

8:30AM CrossFit Class

3 x 8 @ 15 lbs

Plate squats and blue band

17

Private

4:00 PM CrossFit

5 x 5 @ 25 lbs