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Components
Kelly
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
Wednesday January 2 - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
10:30 AM Open Gym
12:00 PM CrossFit Advanced
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (11/14)
Workout
Wednesday January 2
The community of CrossFit is a special thing. As you travel we hope that you drop in to other gyms and experience their flavor and variety of CrossFit. Nearby in Upland, Cable CrossFit just experienced one of the hardest things in the world. Their owner's wife passed away after her 3 year fight with Leukemia. Her name was Kelly Sousa. And it is in her honor that we do the benchmark "Kelly". Please dress appropriately, as the temperature is slated to be 30 degrees with a high of 60 degrees.
Warm-up
Time Cap 10 Minutes:
20m Shuttle Run x8 (8 Forward, 8 Backward)
20m Side Shuffle Shuttle x8
20 Air Squats
15 Burpees
10 Box Jumps
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
cool down
2 Minutes Air Assault
1 Minute Calf Smash each leg
1 Minute Quad Stretch each leg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 02, 2019
Male Clients
1
Rob
McDaniel
12:00 PM CrossFit Advance...
28:50
2
Billy
Dedich
6:00 PM CrossFit
30:07
3
Coach
Adam-Bomb
9:30 AM CrossFit
31:11
4
Ryan
Aker
12:00 PM CrossFit Advance...
32:51
In honor of Kelly Sousa
5
Scott
Puclik
6:00 AM CrossFit
33:14
Brutal!
6
Coach
Tony
12:00 PM CrossFit Advance...
33:52
7
James
Nunley
6:00 PM CrossFit
34:47
8
Coach
Jake
12:00 PM CrossFit Advance...
35:38
9
Patrick
Elsasser
12:00 PM CrossFit Advance...
36:47
BBBAAARRRFFF!!!
10
Jay
Sellars
4:00 PM CrossFit
36:51
11
Rick
Kordick
6:00 AM CrossFit
33:32
16#mb
Female Clients
1
Angela
Young
12:00 PM CrossFit Advance...
25:10
#crushedmichelle
2
Michelle
Kibby
9:30 AM CrossFit
29:11
3
Jayme
Crist
12:00 PM CrossFit Advance...
32:25
Post holidays 🤢
4
Drienna
Green
8:30 AM CrossFit
35:36
5
Gabby
Vizcaino
9:30 AM CrossFit
37:55
6
Private
5:00 PM CrossFit
42:23
7
Renetta
Johnson
8:30 AM CrossFit
25:22
300m row, 20 step up, 20 WB
8
Jen
Loner
8:30 AM CrossFit
29:00
Step ups
9
Elissa
Marshall
6:00 PM CrossFit
29:28
10
Yianoula
“Nola” Warne
6:00 PM CrossFit
35:14
12# WB /box step ups / 450 m row instead of run
11
Jayme
Pilon
9:30 AM CrossFit
38:35
20's last 4 rounds
12
Brooke
Beardsley
9:30 AM CrossFit
38:45
13
Natalia “Nati”
Bernard
4:00 PM CrossFit
42:16
14
Beth
Johnson
5:00 PM CrossFit
43:42
12lb WB
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