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Wednesday, January 23, 2019

The Dexa Scan is this Friday folks. There are currently 9 spots remaining. https://www.body-comp.com/mobile/#mobile-schedule-knack/mobile-event-schedule0/5c2ffee18db6fa086a9885a8/

Warm-up

2 Minutes Lacrosse Ball Smash on Shoulder Blade Areas
With a Tabata Clock Running:
1st: Hollow Rocks
2nd: Side Plank Hold (on hand, not elbow)
3rd: Superman Rocks
4th: Side Plank Hold other side (on hand)
Repeat 1 time to complete Tabata
then:
2 Rounds of
15/10 Calories Air Assault
20 Air Squats

Front Squat (Find a 5 Rep Max in 10 Minutes)

Front Squat

Front Squat (Find a 1 rep Max in 10 Minutes)

Front Squat

Metcon (AMRAP - Rounds and Reps)

AMRAP 13 Minutes:
20m Dumbbell Front Rack Walking Lunges (50#/35#)
10 Push-ups (hands on DBs)
5 Dumbbell Hang Split Cleans

*In the event you end the workout during your lunges, add a point for the LUNGES you were able to complete before time expired.
**The reason for Split Cleans is to ensure you aren't able to muscle clean. If your feet have to split, then your feet have to leave the ground, and you will be unable to muscle clean the DBs. Be sure that your feet return to their starting position side-by-side before you lower the dumbbells for the next clean.
***Rx+ is Handstand Push-ups on Dumbbells

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

Whiteboard:

Wednesday, January 23, 2019

Male Clients

1

John
Harris

6:00 PM CrossFit

1 x 5 @ 285 lbs

2

Coach
Adam-Bomb

9:30 AM CrossFit

1 x 5 @ 250 lbs

3

Coach
Jake

12:00 PM CrossFit Advance...

1 x 5 @ 245 lbs

3

Patrick
Elsasser

12:00 PM CrossFit Advance...

1 x 5 @ 245 lbs

185/225/245

4

Coach
Tony

12:00 PM CrossFit Advance...

1 x 5 @ 240 lbs

5

James
Nunley

5:00 PM CrossFit

1 x 5 @ 235 lbs

6

Coach
Jose

8:30 AM CrossFit

1 x 5 @ 225 lbs

6

Rob
McDaniel

12:00 PM CrossFit Advance...

1 x 5 @ 225 lbs

7

Tate
Daniels

6:00 AM CrossFit

1 x 5 @ 215 lbs

8

Edward
Bennett

9:30 AM CrossFit

1 x 5 @ 205 lbs

8

Steve
Loner

9:30 AM CrossFit

1 x 5 @ 205 lbs

9

Gejo
Salgado

5:00 PM CrossFit

1 x 5 @ 195 lbs

9

Jeremy
Alvarez

8:30 AM CrossFit

1 x 5 @ 195 lbs

10

Cody
Sloan

6:00 PM CrossFit

1 x 5 @ 175 lbs

11

Coach
Charles

9:30 AM CrossFit

1 x 5 @ 165 lbs

12

Danny “D DUB”
White

8:30 AM CrossFit

1 x 5 @ 145 lbs

13

Dawson “DJ”
Saathoff

5:00 AM CrossFit

1 x 5 @ 140 lbs

14

Rafael
Sanchez Vera

6:00 PM CrossFit

1 x 5 @ 125 lbs

15

Private

6:00 PM CrossFit

1 x 5 @ 115 lbs

16

Mason
Key

6:00 PM CrossFit

1 x 5 @ 65 lbs

Female Clients

1

Drienna
Green

8:30 AM CrossFit

1 x 5 @ 185 lbs

2

Michelle
Kibby

4:00 PM CrossFit

1 x 5 @ 165 lbs

3

Ashley
Fiala

8:30 AM CrossFit

1 x 5 @ 155 lbs

3

Private

5:00 PM CrossFit

1 x 5 @ 155 lbs

4

Ann
Kent

6:00 PM CrossFit

1 x 5 @ 145 lbs

Got 3 reps at 160

4

Kerri
Evans

6:00 PM CrossFit

1 x 5 @ 145 lbs

missed rack and twisted wrist ugh!!!

5

Bautista “B”
Spears

9:30 AM CrossFit

1 x 5 @ 135 lbs

5

Jayme
Pilon

9:30 AM CrossFit

1 x 5 @ 135 lbs

5

Jen
Loner

8:30 AM CrossFit

1 x 5 @ 135 lbs

5

Shauna
Love

5:00 AM CrossFit

1 x 5 @ 135 lbs

5

Victoria
Covarrubias

5:00 AM CrossFit

1 x 5 @ 135 lbs

6

Ivanna
Beltran

4:00 PM CrossFit

1 x 5 @ 125 lbs

6

Jayme
Crist

12:00 PM CrossFit Advance...

1 x 5 @ 125 lbs

6

Leah
Braun

12:00 PM CrossFit Advance...

1 x 5 @ 125 lbs

6

Nikki
Saavedra

12:00 PM CrossFit Advance...

1 x 5 @ 125 lbs

7

Coach
K

6:00 AM CrossFit

1 x 5 @ 120 lbs

8

Bethany
Guzman

5:00 PM CrossFit

1 x 5 @ 115 lbs

8

Britnee
Fradd

5:00 PM CrossFit

1 x 5 @ 115 lbs

8

Elissa
Marshall

6:00 AM CrossFit

1 x 5 @ 115 lbs

8

Maki
Garcia

6:00 PM CrossFit

1 x 5 @ 115 lbs

9

Sheri
Koch

6:00 AM CrossFit

1 x 5 @ 105 lbs

9

Yianoula
“Nola” Warne

6:00 PM CrossFit

1 x 5 @ 105 lbs

10

Renetta
Johnson

8:30 AM CrossFit

1 x 5 @ 95 lbs

10

Sally
Gjeloshaj

8:30 AM CrossFit

1 x 5 @ 95 lbs

11

Beth
Johnson

5:00 PM CrossFit

1 x 5 @ 85 lbs

11

Gloria
Marrufo

5:00 PM CrossFit

1 x 5 @ 85 lbs

12

Brooke
Beardsley

9:30 AM CrossFit

1 x 5 @ 80 lbs

13

Kenzie
Farrier

5:00 PM CrossFit

1 x 5 @ 75 lbs

14

Samantha
Salazar

6:00 PM CrossFit

1 x 5 @ 55 lbs

15

Lori
Sloan

6:00 PM CrossFit

1 x 5 @ 35 lbs