Public Whiteboard

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Components

Bench Press

Metcon

Elizabeth

Settings

Workout

You always have a choice

Strength

Build to a heavy set of 5 and do 2 sets

A: Bench Press (5-5-5 climbing 2x5 across)

WOD

Your choice of workout

B: Metcon (Time)

30-20-10
Power clean 95/65
HR pushups

C: Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

Power clean or squat
Focus on FULL RANGE of motion on dips

Extra Credit

Go for a run. Go slow. Try to get 2-3 miles. Think about signing up for the glass city half. See CFT family page on FB for details.

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

Whiteboard:

Tuesday, January 14, 2020

Clients:

Clients

1

Mike
Staten

12 PM WOD

2 x 5 @ 280 lbs

2

Grady
Hedrick

12 PM WOD

2 x 5 @ 275 lbs

2

GREGORY
SEMONIN

6 AM WOD

2 x 5 @ 275 lbs

3

Tyson
Stoll

6 PM WOD

2 x 5 @ 255 lbs

265x4 :/

4

Ricky
Pratt

5 PM WOD

2 x 5 @ 245 lbs

5

Christopher
Ice

5 PM WOD

2 x 5 @ 235 lbs

6

Eric
Wilbert

6 PM WOD

2 x 5 @ 225 lbs

6

Joel
Gackstetter

5 PM WOD

2 x 5 @ 225 lbs

7

Jim
Sutphin

5 PM WOD

2 x 5 @ 215 lbs

8

Mickey
MetCon

12 PM WOD

2 x 5 @ 209.48 lbs

9

Scott
Germani

12 PM WOD

2 x 5 @ 185 lbs

10

Eric
Krogman

6 PM WOD

2 x 5 @ 175 lbs

11

Halie
Donuts

5 PM WOD

2 x 5 @ 145 lbs

12

Zachary
Righter

12 PM WOD

2 x 5 @ 125 lbs

13

Nikki
Barbell

12 PM WOD

2 x 5 @ 110 lbs

13

Steph
Staten

12 PM WOD

2 x 5 @ 110 lbs

14

Ashleigh
Smith

5 PM WOD

2 x 5 @ 100 lbs

15

Sarah
Grycza

12 PM WOD

2 x 5 @ 95 lbs

16

Tiffany
Akeman

6 PM WOD

2 x 5 @ 90 lbs

17

Madeline
Shearman

6 AM WOD

2 x 5 @ 85 lbs

18

rosa
sutphin

12 PM WOD

2 x 5 @ 80 lbs

19

Melissa
Bieniek

5 PM WOD

2 x 5 @ 70 lbs

19

Stacey
Ice

5 PM WOD

2 x 5 @ 70 lbs

20

RUTH
Rusch

6 AM WOD

2 x 5 @ 60 lbs

21

Delaney
Krueger

5 PM WOD

2 x 5 @ 55 lbs

22

Noah
Hartman

6 PM WOD

1 x 5 @ 185 lbs