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Front Squat

Metcon

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Workout

1/24/19

Weightlifting

Front Squat (9x1 Climbing)

Front Squat

On the 0: 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 16:
75 Calorie Row
60 Alternating DB Snatches (50/35)
45 T2B
30 Burpee Box Jump Overs (30"/24")
15 Bar Muscle-Ups

Pull-up progression is hanging on the mirror at CFA. It is important to get strict pull-ups before you get a kipping pull-up. "Do or do not, there is no try" -Yoda

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

Whiteboard:

Friday, January 24, 2020

Male Clients

1

Kyle
Baker

5:30 AM CrossFit

1 x 1 @ 315 lbs

2

Colby
Wollak

4:00 PM CrossFit

1 x 1 @ 295 lbs

3

Dane
Sonnenberg

4:00 PM CrossFit

1 x 1 @ 275 lbs

3

Ryan
Snitker

4:00 PM CrossFit

1 x 1 @ 275 lbs

3

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 275 lbs

4

Private

5:30 AM CrossFit

1 x 1 @ 265 lbs

5

Jay
Parkhurst

5-7pm Open WOD Come When ...

1 x 1 @ 245 lbs

6

Alto
Shambles

8:30AM CrossFit Class

1 x 1 @ 225 lbs

6

Corbin
Smith

4:00 PM CrossFit

1 x 1 @ 225 lbs

6

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 225 lbs

6

Johnny
Quilla

8:30AM CrossFit Class

1 x 1 @ 225 lbs

7

King
of Verdict ...

4:00 PM CrossFit

1 x 1 @ 210 lbs

7

Rj
colichio

4:00 PM CrossFit

1 x 1 @ 210 lbs

7

Robert
Johnson

12:00 PM CrossFit

1 x 1 @ 210 lbs

8

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 205 lbs

9

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 185 lbs

9

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 185 lbs

10

Brad
Robinson

12:00 PM CrossFit

9 x 1 @ 180 lbs

11

Daniel
Leatherman

5:30 AM CrossFit

1 x 1 @ 175 lbs

11

Mike
Alfred

6:30 AM CrossFit

1 x 1 @ 175 lbs

12

Paul
Rafferty

5:30 AM CrossFit

1 x 1 @ 170 lbs

13

David
Dahle

8:30AM CrossFit Class

1 x 1 @ 165 lbs

14

Mike
DeBeauvernet

9:30 AM CrossFit

1 x 1 @ 135 lbs

15

DREW
COLLINS

5-7pm Open WOD Come When ...

1 x 1 @ 125 lbs

16

Zeno
Moore

4:00 PM CrossFit

1 x 1 @ 80 lbs

17

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 22 lbs

Female Clients

1

Teeter
Miller

8:30AM CrossFit Class

1 x 1 @ 180 lbs

2

Rebecca
Karner

12:00 PM CrossFit

1 x 1 @ 170 lbs

3

Jennifer
Eckard

9:30 AM CrossFit

1 x 1 @ 165 lbs

Thanks Katie!

3

Katie
Tuttle

9:30 AM CrossFit

1 x 1 @ 165 lbs

3

Mary
Mason

8:30AM CrossFit Class

1 x 1 @ 165 lbs

4

Alyson
Knight

8:30AM CrossFit Class

1 x 1 @ 160 lbs

4

Emma
Mason

4:00 PM CrossFit

1 x 1 @ 160 lbs

4

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 160 lbs

4

Myra
Harmon

4:00 PM CrossFit

1 x 1 @ 160 lbs

5

Jennifer
Taylor

9:30 AM CrossFit

1 x 1 @ 145 lbs

6

Cindy
Orr

8:30AM CrossFit Class

1 x 1 @ 140 lbs

6

Jacki
Collins

5:30 AM CrossFit

1 x 1 @ 140 lbs

7

Angie
Clayton

9:30 AM CrossFit

1 x 1 @ 135 lbs

8

Allison
Farar

4:00 PM CrossFit

1 x 1 @ 125 lbs

8

Shannon
Fichter

12:00 PM CrossFit

1 x 1 @ 125 lbs

9

JULIA
SILVA

12:00 PM CrossFit

1 x 1 @ 120 lbs

10

chelsea
snitker

6:30 AM CrossFit

1 x 1 @ 115 lbs

11

Kiersten
Palmer

9:30 AM CrossFit

1 x 1 @ 110 lbs

12

Cindy
Mustian

8:30AM CrossFit Class

1 x 1 @ 100 lbs