Public Whiteboard

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Components

Metcon

Settings

Workout

Home Alone

Crossover Symmetry

Metcon (Time)

5 Rounds:
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-ups

Cool Down / Recovery

5 min conversational pace bike or row

Accessory

3 rounds:
Dual DB deadlifts x 10
KB reverse lunges x 8 each
KB front rack farmers walk x 50ft total

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

Whiteboard:

Thursday, January 09, 2020

Male Clients

1

Justin
Arndt

5:30pm CrossFit

12:39

2

Stephen
Sutherland

5:30pm CrossFit

12:48

3

Ryan
Cain

6:00am CrossFit

13:21

4

Nate
Smith

12:00pm CrossFit

15:18

5

Jeff
Martucci

6:00am CrossFit

15:21

6

nathan
kinsley

7:30pm CrossFit

15:33

7

Private

6:30pm CrossFit

15:52

8

Jackson
Cramer

3:30pm CrossFit

16:15

9

Aleks
Stefaniak

7:30pm CrossFit

17:29

10

Rick
Kyle

6:30pm CrossFit

19:31

11

Dan
Fenton

6:00am CrossFit

19:35

12

Ray
Betler

3:30pm CrossFit

21:51

13

Mark
Victor

6:30pm CrossFit

24:24

Fun

14

davidj
myers

6:00am CrossFit

0:00

15

Bill
Rutherford

6:00am CrossFit

18:05

16

Rob
Stansbury

5:30pm CrossFit

19:53

17

Karthi
M

6:30pm CrossFit

23:00

18

John
Kopas

6:30pm CrossFit

24:10

Female Clients

1

chelsea
workman

5:30pm CrossFit

13:18

2

Brittany
Sloneker

5:30pm CrossFit

14:53

3

Briana
Kocher

5:30pm CrossFit

15:18

At home 😯

4

Sarah
Civitillo

6:00am CrossFit

16:16

5

Kelsey
Murray

12:00pm CrossFit

16:51

6

Kalyn
Noechel

5:30pm CrossFit

20:55

Dumb

7

Cindy
Victor

6:30pm CrossFit

21:37

8

Kayla
Brand

6:00am CrossFit

23:30

(@crossfitcresentcoast)

9

Hannah
Abraham

3:30pm CrossFit

16:21

10

Nicole
Opbroek

12:00pm CrossFit

19:00

10

Rebecca
Stansbury

6:00am CrossFit

19:00

11

Katherine
Craig

6:00am CrossFit

19:45

12

Joyce
Kinsley

12:00pm CrossFit

20:00

13

Lisa
Henson

6:00am CrossFit

21:00

14

Laci
Billotti

6:00am CrossFit

22:13