Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

DT

Settings

Workout

1/14/18

The self defense class only has 20 spots available. CFA peeps get first dibs. Please sign up on the white board by the desk and pay by this Tuesday. If there are any unpaid spots left I will open it up to non-members on Wednesday. $10 for members $20 for non-members

Weightlifting

Back Squat

Back Squat

Back Squat (5x2 65% Every 90 seconds)
**5 Second Pause in Bottom of squat.

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here

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

Whiteboard:

Monday, January 14, 2019

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

5 x 2 @ 255 lbs

2

Kyle
Baker

4:00 PM CrossFit

5 x 2 @ 250 lbs

3

Brandon
Hedrick

5:30 AM CrossFit

5 x 2 @ 245 lbs

4

Private

4:00 PM CrossFit

5 x 2 @ 225 lbs

4

Kenny
Hastings

6:30 AM CrossFit

5 x 2 @ 225 lbs

4

Ryan
Snitker

5:30 AM CrossFit

5 x 2 @ 225 lbs

4

Stephen
Kent

5:30 AM CrossFit

5 x 2 @ 225 lbs

5

Andy
Pridmore

5:30 PM CrossFit

5 x 2 @ 195 lbs

5

Eli
Joy

5:30 PM CrossFit

5 x 2 @ 195 lbs

5

Jason
Leach

12:00 PM CrossFit

5 x 2 @ 195 lbs

5

Neil
Glezen

8:30AM CrossFit Class

5 x 2 @ 195 lbs

5

Todd
Mehrmann

5:30 PM CrossFit

5 x 2 @ 195 lbs

6

Alto
Shambles

8:30AM CrossFit Class

5 x 2 @ 190 lbs

6

Darius
Nouri

9:30 AM CrossFit

5 x 2 @ 190 lbs

6

Hap
Clayton

8:30AM CrossFit Class

5 x 2 @ 190 lbs

7

Donald
Stewart

9:30 AM CrossFit

5 x 2 @ 175 lbs

175 across

8

Heath
Dills

5:30 PM CrossFit

5 x 2 @ 170 lbs

8

Lanny
Natoli

5:30 PM CrossFit

5 x 2 @ 170 lbs

9

Brent
Miller

8:30AM CrossFit Class

5 x 2 @ 155 lbs

9

Scotty
In Route

8:30AM CrossFit Class

5 x 2 @ 155 lbs

10

Chris
Morales

5:30 AM CrossFit

5 x 2 @ 145 lbs

10

Eric
Olinger

12:00 PM CrossFit

5 x 2 @ 145 lbs

11

Jim
Tuttle

6:30 AM CrossFit

5 x 2 @ 135 lbs

12

Heath
Dills

6:30 PM CrossFit

5 x 4 @ 115 lbs

round 2

12

Al
Moody

5:30 AM CrossFit

5 x 2 @ 115 lbs

12

Bernard
Tripp

6:30 AM CrossFit

5 x 2 @ 115 lbs

12

Joey
Hager

5:30 AM CrossFit

5 x 2 @ 115 lbs

12

Mike
Alfred

5:30 AM CrossFit

5 x 2 @ 115 lbs

13

chad
CROSBY

5:30 PM CrossFit

5 x 2 @ 95 lbs

13

Paul
Rafferty

5:30 AM CrossFit

5 x 2 @ 95 lbs

14

Brayden
Conrad

6:30 PM CrossFit

5 x 2 @ 55 lbs

15

Ryan
Walsh

4:00 PM CrossFit

5 x 2 @ 35 lbs

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

5 x 2 @ 145 lbs

2

Teeter
Miller

5:30 PM CrossFit

5 x 2 @ 135 lbs

3

Cambell
Vander Haar

8:30AM CrossFit Class

5 x 2 @ 130 lbs

3

Myra
Harmon

8:30AM CrossFit Class

5 x 2 @ 130 lbs

4

Emma
Fitzsimmons

4:00 PM CrossFit

5 x 2 @ 125 lbs

4

Katie
Tuttle

4:00 PM CrossFit

5 x 2 @ 125 lbs

5

Kate
Conrad

6:30 PM CrossFit

5 x 2 @ 120 lbs

6

Cindy
Orr

8:30AM CrossFit Class

5 x 2 @ 115 lbs

6

Erin
Schneider

4:00 PM CrossFit

5 x 2 @ 115 lbs

6

Jenn
Warcola

8:30AM CrossFit Class

5 x 2 @ 115 lbs

6

Miranda
Morales

8:30AM CrossFit Class

5 x 2 @ 115 lbs

7

Maddy
Fero

5:30 AM CrossFit

5 x 2 @ 110 lbs

8

Jacki
Collins

5:30 PM CrossFit

5 x 2 @ 105 lbs

8

JULIA
SILVA

5:30 PM CrossFit

5 x 2 @ 105 lbs

8

Monica
Leatherman

4:00 PM CrossFit

5 x 2 @ 105 lbs

8

Nikki
Stewart

9:30 AM CrossFit

5 x 2 @ 105 lbs

9

Angie
Clayton

9:30 AM CrossFit

5 x 2 @ 100 lbs

10

Lauran
Stump

6:30 PM CrossFit

5 x 2 @ 95 lbs

11

Mary
Mason

4:00 PM CrossFit

5 x 2 @ 85 lbs

12

Kelly
Nouri

8:30AM CrossFit Class

5 x 2 @ 75 lbs

12

Shelly
Walsh

4:00 PM CrossFit

5 x 2 @ 75 lbs

13

Amanda
Mendez

9:30 AM CrossFit

5 x 2 @ 65 lbs

13

Emma
Mason

4:00 PM CrossFit

5 x 2 @ 65 lbs

13

Jennifer
Pridmore

6:30 PM CrossFit

5 x 2 @ 65 lbs

13

Laurie
Dymes

5:30 AM CrossFit

5 x 2 @ 65 lbs

14

Christy
Johnson

5:30 AM CrossFit

5 x 2 @ 55 lbs