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Components

Power Clean

Front Squat

Metcon

Settings

Workout

CF - 1/4/21

A:

for time:
3 rounds For time:
10/7 cal assault bike
10/7 cal row

B: Power Clean (5x1-2 power clean @ (85+%); rest 2:00 btw)

C: Front Squat (2 x 20 @ 50-55%; rest :90 btw)

D: Metcon (Time)

- For time:
GPP:
30/21 cal ski
40 Pull-Ups
30/21 cal Row

Competitor
- For time:
30/21 cal ski
20 BMU
30/21 cal Row

Waterfall start

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

Whiteboard:

Monday, January 04, 2021

Male Clients

1

Alex
Adkins

5:00 PM CrossFit

5 x 1 @ 285 lbs

255x2, 265x2, 275x2, 285

2

Tyler
Parker

5:00 AM CrossFit

5 x 1 @ 245 lbs

3

JD
Mason

6:00 PM CrossFit

5 x 2 @ 235 lbs

3

Andrew
Belcher

6:00 AM CrossFit

5 x 1 @ 235 lbs

4

Chris
Weber

6:00 PM CrossFit

5 x 1 @ 225 lbs

185, 205, 225, 4 failed attempts at 245

4

Private

5:00 AM CrossFit

5 x 1 @ 225 lbs

4

Michael
Marshall

6:00 PM CrossFit

5 x 1 @ 225 lbs

185,195,205,215, 225, failed 230

4

Tanner
Yancy

5:00 PM CrossFit

5 x 1 @ 225 lbs

5

_Stuart
Chandler

6:00 PM CrossFit

5 x 2 @ 215 lbs

5

Geoff
Cottrill

6:00 AM CrossFit

5 x 1 @ 215 lbs

6

Eric
Copenhaver

4:00 PM CrossFit

5 x 2 @ 205 lbs

T&G

6

Clayton
Buescher

4:00 PM CrossFit

5 x 1 @ 205 lbs

7

David
Kan

6:00 PM CrossFit

5 x 1 @ 195 lbs

8

Ben
Hanback

12:30 PM CrossFit

5 x 2 @ 190 lbs

9

Geof
Vickers

6:00 AM CrossFit

5 x 1 @ 185 lbs

9

Tom
Daniel

4:00 PM CrossFit

5 x 1 @ 185 lbs

10

Wade
Kilgore

6:00 AM CrossFit

5 x 1 @ 175 lbs

11

Chris
Beavers

5:00 AM CrossFit

5 x 2 @ 165 lbs

11

Chris
Walters

11:30 AM CrossFit

5 x 1 @ 165 lbs

12

Cory
Rexford

4:00 PM CrossFit

5 x 1 @ 155 lbs

13

Mark
McKnight

5:00 AM CrossFit

5 x 1 @ 125 lbs

Female Clients

1

Christina
Chandler

6:00 PM CrossFit

5 x 2 @ 175 lbs

2

Amy
Rahn

4:00 PM CrossFit

5 x 1 @ 140 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

5 x 1 @ 140 lbs

3

Lauren
McKnight

6:00 AM CrossFit

5 x 1 @ 135 lbs

3

Tess
Free

6:00 AM CrossFit

5 x 1 @ 135 lbs

4

Jessica
Dodd

6:00 PM CrossFit

5 x 1 @ 125 lbs

4

Leah
Miller.

5:00 AM CrossFit

5 x 1 @ 125 lbs

4

Melanie
Velazquez

7:00am CrossFit

5 x 1 @ 125 lbs

5

Hadley
Davenport

11:30 AM CrossFit

5 x 2 @ 115 lbs

5

Kristen
Kerby Graves

7:00am CrossFit

5 x 2 @ 115 lbs

5

Laura
Kim

4:00 PM CrossFit

5 x 2 @ 115 lbs

6

Morgan
Webb

11:30 AM CrossFit

5 x 1 @ 110 lbs

7

Sage
West

11:30 AM CrossFit

5 x 2 @ 95 lbs

7

Pamela
Do

7:00am CrossFit

5 x 1 @ 95 lbs

8

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 1 @ 90 lbs

9

Susie
Bilbro

6:00 AM CrossFit

5 x 2 @ 85 lbs

10

Catherine
Yancy

5:00 PM CrossFit

5 x 1 @ 75 lbs