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Components
Push Jerk
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
4-6-8 who do we appreciate! - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
47 (24/23)
Workout
4-6-8 who do we appreciate!
Weightlifting
Push Jerk (1 x 3 )
Push Jerk
WOD
Metcon (Time)
Rx+
4 OH Walking Lunges (50/35lb. DB)
6 Thrusters (155/105 lb.)
8 Toes-to-Bars
5 rounds
Rx
4 OH Walking Lunges (35/20lb. DB)
6 Thrusters (135/95 lb.)
8 Toes-to-Bars
5 rounds
Fitness
4 OH DB Walking Lunges
6 BB Thrusters
8 Hanging Knee Raises
5 rounds
*OH Walking Lunges are 4 each knee, so a total of 8.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 28, 2019
Male Clients
1
Phresh
Prince of ...
5:30pm CrossFit All Level...
1 x 3 @ 265 lbs
2
Brock
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 215 lbs
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 3 @ 205 lbs
3
Del
Tutt
5:30pm CrossFit All Level...
1 x 3 @ 205 lbs
save some for the wod
3
John
Cao
5:30pm CrossFit All Level...
1 x 3 @ 205 lbs
3
Private
6:30am CrossFit All Level...
1 x 3 @ 205 lbs
4
#Sean
Wieser
5:30pm CrossFit All Level...
1 x 3 @ 195 lbs
2@205
4
Francisco
Garcia
Noon CrossFit All Levels
1 x 3 @ 195 lbs
5
Aaron
Barvitz
5:30pm CrossFit All Level...
1 x 3 @ 185 lbs
6
Josh
Carter
9am CrossFit All Levels
1 x 3 @ 165 lbs
6
leo
galaz
9am CrossFit All Levels
1 x 3 @ 165 lbs
7
Cody
Brown
6:30pm CrossFit All Level...
1 x 3 @ 155 lbs
7
Jon
Fallon
6:30pm CrossFit All Level...
1 x 3 @ 155 lbs
7
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 155 lbs
7
The
Godfather
Noon CrossFit All Levels
1 x 3 @ 155 lbs
8
Andres
Salazar
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
8
Brian
Kohl
9am CrossFit All Levels
1 x 3 @ 135 lbs
8
Luis
Solis
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
8
Private
5:30am CrossFit All Level...
1 x 3 @ 135 lbs
8
Private
5:30am CrossFit All Level...
1 x 3 @ 135 lbs
9
John
Iskandar
4:30pm CrossFit All Level...
1 x 3 @ 125 lbs
10
Rodrigo
delaRosa
5:30am CrossFit All Level...
1 x 3 @ 105 lbs
11
Father
Dan Vanyo
Noon CrossFit All Levels
1 x 3 @ 85 lbs
12
jordan
strausbaugh
6:30pm CrossFit All Level...
1 x 3 @ 65 lbs
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
1 x 3 @ 155 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 145 lbs
3
Maron
Walker
6:30pm CrossFit All Level...
1 x 3 @ 135 lbs
4
Kate
Gonzalez
6:30am CrossFit All Level...
1 x 3 @ 130 lbs
5
Danielle
Nelson
5:30pm CrossFit All Level...
1 x 3 @ 115 lbs
6
Amanda
McFarland
4:30pm CrossFit All Level...
1 x 3 @ 105 lbs
6
Maricela
de la Rosa
5:30am CrossFit All Level...
1 x 3 @ 105 lbs
7
Rose
Hernandez
9am CrossFit All Levels
1 x 3 @ 100 lbs
8
Annie
Lewis
9am CrossFit All Levels
1 x 3 @ 95 lbs
8
Lauren
Pew
9am CrossFit All Levels
1 x 3 @ 95 lbs
8
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 3 @ 95 lbs
8
silvia
laub
5:30pm CrossFit All Level...
1 x 3 @ 95 lbs
9
Alessondra
Hopman
4:30pm CrossFit All Level...
1 x 3 @ 85 lbs
9
Amanda
Phox
4:30pm CrossFit All Level...
1 x 3 @ 85 lbs
9
Private
6:30pm CrossFit All Level...
1 x 3 @ 85 lbs
9
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 3 @ 85 lbs
10
Amanda
Bloomfield
4:30pm CrossFit All Level...
1 x 3 @ 75 lbs
10
Laurie
Perez-Fran ...
4:30pm CrossFit All Level...
1 x 3 @ 75 lbs
10
valerie
anderson
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
11
alexandra
bayona
6:30pm CrossFit All Level...
1 x 3 @ 65 lbs
11
Erica
Lugo
5:30pm CrossFit All Level...
1 x 3 @ 65 lbs
12
Tara
Flores
6:30pm CrossFit All Level...
1 x 3 @ 60 lbs
13
Private
5:30am CrossFit All Level...
1 x 3 @ 45 lbs
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