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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Runaway - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (12/14)
Workout
Runaway
WOD - FBCF
Metcon (Time)
Rx
400-m Run
Rest 2 min.
3 rounds
200-m Run
Rest 1 min.
3 rounds
Fitness
300-m Run
Rest 2 min.
3 rounds
100-m Run
Rest 1 min.
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 29, 2021
Male Clients
1
Jonathan
Baker
5:30am CrossFit All Level...
13:11
2
Yaser
Alabdullah
4:30pm CrossFit All Level...
13:52
3
Alex
Bentley
4:30pm CrossFit All Level...
13:54
4
#Sean
Wieser
5:30pm CrossFit All Level...
14:30
5
Brian
Prout
5:30pm CrossFit All Level...
14:33
1:11, 4:31, 8:16, 11:03, 12:48, 14:33
6
Private
5:30am CrossFit All Level...
14:38
7
Mitchell
Brown
9:00am CrossFit All Level...
15:49
8
Marco
Meraz
9:00am CrossFit All Level...
15:51
9
Leon
Manfredi
5:30am CrossFit All Level...
16:03
10
Davinder
Singh
5:30am CrossFit All Level...
16:33
11
Chad
Kobold
6:30pm CrossFit All Level...
16:58
12
Jon
Fallon
4:30pm CrossFit All Level...
15:02
30/15cal Ass bike
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
14:28
0-1:30, 3:30-4:57, 6:57-8:25, 10:25-11:07, 12:07-12:49, 13:49-14:...
2
Stephanie
Cheng
6:30pm CrossFit All Level...
14:35
this was fun
3
Savanna
Fallon
9:00am CrossFit All Level...
14:59
4
julia
vergamini
5:30pm CrossFit All Level...
15:37
5
maria
cutler
9:00am CrossFit All Level...
16:27
6
Maron
Walker
9:00am CrossFit All Level...
16:28
7
Isabella
Rosini
6:30pm CrossFit All Level...
17:16
8
Dara
Wieser
5:30am CrossFit All Level...
12:40
9
Abigayle
Stepanek
5:30am CrossFit All Level...
12:50
fit
10
Niki
Lajevardi- ...
6:30pm CrossFit All Level...
14:24
11
Blanca
Beltran
5:30am CrossFit All Level...
14:58
12
Roxanne
Beltran
5:30am CrossFit All Level...
16:20
13
Private
5:30am CrossFit All Level...
16:33
14
Morgan
Schenk
4:30pm CrossFit All Level...
17:39
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