Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Squat

Overhead Squat

Metcon

Settings

Workout

The Strip CrossFit - Thu, Jan 9

Front Squat (Heavy Single or 3 Rep)

Choice of Front or Overhead

20min to build to a heavy single

Suggestion 5-5-3-2-1-1-1

or

6 sets of 3 reps every 3minutes

Overhead Squat

Metcon (Time)

10-20-30-40

Front Rack Lunges 95/65

Wall Balls 20/14

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

Whiteboard:

Thursday, January 09, 2025

Male Clients

1

Niko
Decolati

CrossFit: 9:00 AM

1 x 1 @ 340 lbs

2

Jacob
Bitran

Online Sign In For Loggin...

1 x 1 @ 325 lbs

Fail 350

3

Roussos
Koliakoudakis

CrossFit: 9:00 AM

1 x 1 @ 315 lbs

4

Patrick
Andersen

CrossFit: 5:00 AM

1 x 1 @ 295 lbs

5

Nathan
Zimnik

Online Sign In For Loggin...

1 x 1 @ 285 lbs

Fail 305 👀

5

Víctor
Saucedo Ho ...

CrossFit: 7:30 AM

1 x 1 @ 285 lbs

6

joseph
tepe

CrossFit: 7:30 AM

1 x 1 @ 275 lbs

7

Shane
McCarrick

Online Sign In For Loggin...

1 x 1 @ 255 lbs

8

joseph
rodriguez

CrossFit: 9:00 AM

1 x 1 @ 245 lbs

9

Hugh
Black

CrossFit: 12:00 PM

6 x 3 @ 215 lbs

185/195/205/215

10

Raymond
Catt

CrossFit: 6:00 AM

1 x 1 @ 205 lbs

11

Josh
MacLeod

CrossFit: 7:30 AM

1 x 1 @ 155 lbs

12

Ryan
Samano

CrossFit: 6:00 AM

6 x 5 @ 95 lbs

Female Clients

1

Maria
Garcia

CrossFit: 4:00 PM

1 x 1 @ 175 lbs

🥳🧡

2

Johanna
Reagan

CrossFit: 5:00 AM

1 x 1 @ 157.5 lbs

3

Alicia
coro

CrossFit: 9:00 AM

1 x 1 @ 155 lbs

4

Maggie
Gonzalez

CrossFit: 12:00 PM

1 x 1 @ 150 lbs

5

Carolina
Romero

CrossFit: 12:00 PM

1 x 1 @ 145 lbs

5

Kailima
Ross

Online Sign In For Loggin...

1 x 1 @ 145 lbs

6

Jane
Lee

CrossFit: 4:00 PM

1 x 1 @ 135 lbs

7

Marilyn
Groce

CrossFit: 12:00 PM

1 x 1 @ 95 lbs