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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Thursday - CrossFit Pineville
Class
(All)
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (10/12)
Workout
Thursday
Warm-up
10 mins
Dynamic Warm-up
Weightlifting
25 mins
Front Squat (5x3)
Front Squat
*Add 5# to last 5x3
*Same weight all sets
Metcon
Metcon (Time)
50 HR Push-up Buy-In
27-21-15-9-6
Wallballs (20/14)
Pull-ups (Rx+ C2B)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 07, 2016
Male Clients
1
Eric
Robinson
9:00 AM CrossFit
5 x 3 @ 245 lbs
2
Justin
Flatt
6:00 PM CrossFit
5 x 3 @ 225 lbs
2
Sam
Bowman
5:00 PM CrossFit
5 x 3 @ 225 lbs
3
Kason
Davis
5:00 PM CrossFit
5 x 3 @ 195 lbs
4
Michael
Eannone
6:00 PM CrossFit
5 x 3 @ 155 lbs
5
Private
5:00 PM CrossFit
5 x 3 @ 135 lbs
6
Michael
Fiery
5:00 PM CrossFit
5 x 3 @ 125 lbs
7
Private
6:00 PM CrossFit
5 x 3 @ 110 lbs
8
Jonathan
Visconti
5:00 PM CrossFit
5 x 3 @ 105 lbs
9
Cameron
Rosenow
11:00 AM CrossFit
5 x 3 @ 75 lbs
35lb bell and started with 2x 10s then worked up
Female Clients
1
Jackie
Cansler
6:00 PM CrossFit
5 x 3 @ 155 lbs
2
Suzanne
Smith
9:00 AM CrossFit
5 x 3 @ 140 lbs
3
Brittany
Dirmann
5:00 PM CrossFit
5 x 3 @ 130 lbs
4
Michelle
Shuck
11:00 AM CrossFit
5 x 3 @ 125 lbs
tough!
5
Lisa
Hovis
5:00 PM CrossFit
5 x 3 @ 110 lbs
6
Emperatriz
Martinez
9:00 AM CrossFit
5 x 3 @ 105 lbs
7
Jen
MacCarthy
6:00 AM CrossFit
5 x 3 @ 85 lbs
7
Rachel
Klahr
6:00 PM CrossFit
5 x 3 @ 85 lbs
8
Jennifer
Rosa
9:00 AM CrossFit
5 x 3 @ 70 lbs
9
Omayra
Rosa
9:00 AM CrossFit
5 x 3 @ 65 lbs
10
Cara
Stutts
6:00 PM CrossFit
5 x 3 @ 55 lbs
11
Carolina
Martinez
9:00 AM CrossFit
1 x 3 @ 125 lbs
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