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Back Squat

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Workout

Tuesday, January 8, 2019

We scheduled a Body Fat & Lean Muscle Mass truck to come here January 25th. $45 for a single scan. We will have the truck back late Spring so you can see your progress.

Warm-up

3 Rounds:
Row 300m
10m Inch Worms
10m Toy Soldiers
10m Spiderman Stretch w/reach
8 Superman to Hollow
7-10 Pull-ups
20m Walking Lunges
10 Back Squats empty Bar
*20 minute time cap

Back Squat (1 Rep Max)

Back Squat

Metcon (Time)

3 Rounds for time of:
15 Pull-Ups
15 Back Squats (135#/95#)

Same as yesterday, when you are done with your 1 Rep Max, go ahead and knock out this workout. No need to wait for the whole class.

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

Whiteboard:

Tuesday, January 08, 2019

Male Clients

1

John
Harris

6:00 PM CrossFit

1 x 1 @ 425 lbs

2

Coach
Adam-Bomb

9:30 AM CrossFit

1 x 1 @ 345 lbs

fail #365

2

Coach
Jose

9:30 AM CrossFit

1 x 1 @ 345 lbs

3

Patrick
Elsasser

12:00 PM CrossFit Advance...

1 x 1 @ 340 lbs

15#PR 💪

4

Coach
Tony

12:00 PM CrossFit Advance...

1 x 1 @ 330 lbs

5

Dan
Kelly

6:00 AM CrossFit

1 x 1 @ 315 lbs

6

Darrin "D"
Kent

10:30 AM Open Gym

1 x 1 @ 305 lbs

6

Edward
Bennett

5:00 PM CrossFit

1 x 1 @ 305 lbs

6

Josh
Gansch

6:00 PM CrossFit

1 x 1 @ 305 lbs

6

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

1 x 1 @ 305 lbs

6

Scott
Mann

8:30 AM CrossFit

1 x 1 @ 305 lbs

7

Cody
Sloan

6:00 PM CrossFit

1 x 1 @ 285 lbs

8

Espo
Espinosa

9:30 AM CrossFit

1 x 1 @ 275 lbs

8

Mike
Holley

6:00 PM CrossFit

1 x 1 @ 275 lbs

8

Tyler
Wood

12:00 PM CrossFit Advance...

1 x 1 @ 275 lbs

failed at #305

9

Craig
Radke

5:00 PM CrossFit

1 x 1 @ 265 lbs

5# PR

10

Gejo
Salgado

9:30 AM CrossFit

1 x 1 @ 255 lbs

11

Danny
Martinez

4:00 PM CrossFit

1 x 1 @ 245 lbs

12

Danny “D DUB”
White

8:30 AM CrossFit

1 x 1 @ 201.5 lbs

Female Clients

1

Drienna
Green

8:30 AM CrossFit

1 x 1 @ 275 lbs

failure @300#

2

Kerri
Evans

5:00 PM CrossFit

1 x 1 @ 225 lbs

2

Michelle
Kibby

4:00 PM CrossFit

1 x 1 @ 225 lbs

3

Sandy
“Pants” Diaz

4:00 PM CrossFit

1 x 1 @ 220 lbs

missed 225

4

Coach
Geo

9:30 AM CrossFit

1 x 1 @ 215 lbs

5

Ashley
Fiala

8:30 AM CrossFit

1 x 1 @ 205 lbs

Could not get a pr

6

Ana
V

9:30 AM CrossFit

1 x 1 @ 200 lbs

Thanks Coach G :)

7

Jayme
Crist

12:00 PM CrossFit Advance...

1 x 1 @ 195 lbs

Failed 200 🙄

7

Jill
Mercado

5:00 PM CrossFit

1 x 1 @ 195 lbs

7

Private

12:00 PM CrossFit Advance...

1 x 1 @ 195 lbs

7

Shauna
Love

5:00 AM CrossFit

1 x 1 @ 195 lbs

8

Bautista “B”
Spears

4:00 PM CrossFit

1 x 1 @ 185 lbs

8

Ivanna
Beltran

4:00 PM CrossFit

1 x 1 @ 185 lbs

8

Jayme
Pilon

6:00 AM CrossFit

1 x 1 @ 185 lbs

8

Victoria
Covarrubias

5:00 AM CrossFit

1 x 1 @ 185 lbs

9

Heather
Turski

12:00 PM CrossFit Advance...

1 x 1 @ 180 lbs

9

Leanne
Ewald

12:00 PM CrossFit Advance...

1 x 1 @ 180 lbs

Started @ light warm up 65,85. Then 105,115,135,155, 165,175,180....

10

Jellian
Martinez

5:00 PM CrossFit

1 x 1 @ 175 lbs

10

Maki
Garcia

5:00 PM CrossFit

1 x 1 @ 175 lbs

11

Gabby
Vizcaino

4:00 PM CrossFit

1 x 1 @ 170 lbs

12

Bethany
Guzman

9:30 AM CrossFit

1 x 1 @ 165 lbs

12

Renetta
Johnson

8:30 AM CrossFit

1 x 1 @ 165 lbs

13

Angela
Wininger

10:30 AM Open Gym

1 x 1 @ 155 lbs

14

Britnee
Fradd

4:00 PM CrossFit

1 x 1 @ 150 lbs

15

Sheri
Koch

6:00 AM CrossFit

1 x 1 @ 145 lbs

16

Casey
Rapp

4:00 PM CrossFit

1 x 1 @ 140 lbs

17

Anna
Harrold

5:00 PM CrossFit

1 x 1 @ 135 lbs

65# back squat

17

Beth
Johnson

4:00 PM CrossFit

1 x 1 @ 135 lbs

20lb PR

17

Yianoula
“Nola” Warne

9:30 AM CrossFit

1 x 1 @ 135 lbs

18

Dawn
Levins

5:00 AM CrossFit

1 x 1 @ 130 lbs