Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Tempo Front Squats (3 ...

AGOGE

Settings

Workout

BIKES CANNOT BE STORED IN THE GYM

You need to lock your bike up on the rack either on Shoreditch High Street or Rivington Street

Fitness Testing Day - 2

Weightlifting

Tempo Front Squats (3,1,X,1) (3 x 3)

Tempo Front Squats (3,1,X,1) 3 second descent, 1 second pause, X explode to the top, 1 second hold.

WOD - FBCF

AGOGE (AMRAP - Rounds)

Rx+
‘AGOGE’
5 HSPU
5 Toes to Bar
5 Thruster (75/55lbs)
EMOM for as long as possible

Rx
‘AGOGE’
5 BB Push Press(75/55lbs)
5 Toes to Bar
5 Thruster (75/55lbs)
EMOM for as long as possible

Fitness
‘AGOGE’
5 BB Push Press(45/35lbs)
5 Situp
5 Thruster (45/35lbs)
EMOM for as long as possible

Coaches if you have people who have consistently gotten 15+ rounds in previous years scale them up to 6 reps each. Our goal is 10-15 hard earned rounds, 15-20+ is not what we are going for.

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

Whiteboard:

Wednesday, January 04, 2023

Male Clients

1

#Brandon
Gabrelcik

5:30pm CrossFit All Level...

3 x 3 @ 245 lbs

2

#Sean
Wieser

5:30pm CrossFit All Level...

3 x 3 @ 225 lbs

3

Michael
Mowry

5:30pm CrossFit All Level...

3 x 3 @ 205 lbs

4

JOHN
THOMAS

4:30pm CrossFit All Level...

3 x 3 @ 195 lbs

5

Trent
Rasmussen

4:30pm CrossFit All Level...

3 x 3 @ 185 lbs

6

Alex
Bentley

5:30pm CrossFit All Level...

3 x 3 @ 175 lbs

6

Troy
Thomas

6:30pm CrossFit All Level...

3 x 3 @ 175 lbs

7

Jon
Fallon

4:30pm CrossFit All Level...

3 x 3 @ 155 lbs

8

Jessie
Ramirez

5:30am CrossFit All Level...

3 x 3 @ 145 lbs

9

Alfredo
Bejarano

5:30am CrossFit All Level...

3 x 3 @ 135 lbs

10

Marco
Meraz

9:00am CrossFit All Level...

3 x 3 @ 125 lbs

11

Leon
Manfredi

11:00am CrossFit All Leve...

3 x 3 @ 115 lbs

12

Private

5:30am CrossFit All Level...

3 x 3 @ 0 lbs

Female Clients

1

Stephanie
Cheng

6:30pm CrossFit All Level...

3 x 3 @ 115 lbs

2

Mariah
Paz

5:30pm CrossFit All Level...

3 x 3 @ 108 lbs

3

Private

6:30pm CrossFit All Level...

3 x 3 @ 105 lbs

3

maria
cutler

9:00am CrossFit All Level...

3 x 3 @ 105 lbs

4

Blanca
Beltran

6:30pm CrossFit All Level...

3 x 3 @ 75 lbs

5

Private

5:30am CrossFit All Level...

3 x 3 @ 70 lbs

6

Julia
Manfredi

11:00am CrossFit All Leve...

3 x 3 @ 65 lbs

7

Mayra
Ramirez

6:30pm CrossFit All Level...

3 x 3 @ 45 lbs