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Components

Deadlift

Metcon

Settings

Workout

Friday

Strength

A: Deadlift (Build to a Heavy set of 5)

3rd and final week. Try to be heavier than last week while maintaining good form.

Metcon

B: Metcon (Time)

Rx =
6 rounds for time:
12 dumbbell snatch (50/35)
10 pushups
8 pull-ups

Rx+ =
9 rounds for time:
12 dumbbell snatch (50/35)
10 pushups
8 c2b pull-ups

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

Whiteboard:

Friday, January 28, 2022

Male Clients

1

Chase
Gentilhomme

CrossFit: 6:00 AM

1 x 5 @ 455 lbs

2

Andy
Kaestle

CrossFit: 5:00 AM

1 x 5 @ 425 lbs

3

Adam
Cole

CrossFit: 12:00 PM

1 x 5 @ 365 lbs

4

BJ
Marsh

CrossFit: 5:00 AM

1 x 5 @ 335 lbs

4

John
Mullen

CrossFit: 5:00 AM

1 x 5 @ 335 lbs

4

Matt
Pickering

CrossFit: 4:30 PM

1 x 5 @ 335 lbs

5

Jake
Adams

CrossFit: 4:30 PM

1 x 5 @ 325 lbs

6

Private

Open Gym

1 x 5 @ 315 lbs

6

Johndavid
Storn

CrossFit: 4:30 PM

1 x 5 @ 315 lbs

7

Ben
Kulp

CrossFit: 12:00 PM

1 x 5 @ 280 lbs

Female Clients

1

Taylor
Turner

CrossFit: 6:00 AM

1 x 5 @ 280 lbs

2

Taryn
Hubert

CrossFit: 12:00 PM

1 x 5 @ 275 lbs

3

Laura
Pickrell

CrossFit: 6:00 AM

1 x 5 @ 248 lbs

4

Gillian
Sowden

CrossFit: 5:00 AM

1 x 5 @ 233 lbs

5

Bonnie
McDonald

CrossFit: 12:00 PM

1 x 5 @ 225 lbs

Freakin' love deadlifts!

6

KRYSTAL
SEWELL

CrossFit: 6:00 AM

1 x 5 @ 193 lbs

7

marjie
bish

CrossFit: 5:00 AM

1 x 5 @ 175 lbs

Tried 185 then 180, nope

8

Tracey
Evans

Open Gym

1 x 5 @ 153 lbs

9

Anna
McKay

CrossFit: 4:30 PM

1 x 5 @ 0 lbs

failed 275 b/c the damn dam broke

9

Alaina
Savage

CrossFit: 6:00 AM

1 x 3 @ 295 lbs