Public Whiteboard

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Components

Front Squat

Overhead Squat

Fran

Settings

Workout

The Strip CrossFit - Thu, Jan 30

Front Squat (5-3-1+/-)

Choice of Front or Overhead

Every 3 Minutes

5 Reps @75%

3 Reps @85%

1+/- Reps @95%

Overhead Squat (5-3-1+/-)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cool Down

Jump on a bike for 3-5min

Stretch and Roll Out Legs

Pigeon and/or Couch stretch

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

Whiteboard:

Thursday, January 30, 2025

Male Clients

1

Darison
Williams

CrossFit: 9:00 AM

1 x 3 @ 275 lbs

205/225/275

2

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 2 @ 315 lbs

3

Nathan
Zimnik

CrossFit: 9:00 AM

1 x 2 @ 305 lbs

4

Orlando
DeCastroverde

CrossFit: 12:00 PM

1 x 3 @ 185 lbs

5

Craig
Weber

CrossFit: 7:00 PM

1 x 2 @ 275 lbs

6

Trevor
Gillaspy

CrossFit: 12:00 PM

1 x 3 @ 175 lbs

7

Keith
Perry

CrossFit: 7:30 AM

1 x 2 @ 252.5 lbs

8

Josh
MacLeod

CrossFit: 9:00 AM

1 x 3 @ 165 lbs

9

Jordan
Brill

CrossFit: 4:00 PM

1 x 2 @ 245 lbs

First day back from 2 weeks vacation, didn't max out

Female Clients

1

Monica
Robinson

CrossFit: 9:00 AM

1 x 6 @ 155 lbs

No belt

2

Cristal
Tejeda

CrossFit: 7:00 PM

1 x 5 @ 100 lbs

3- @ 125 and 3 @ 120

3

Victoria
Pupa

CrossFit: 6:00 AM

1 x 4 @ 115 lbs

4

Alicia
coro

CrossFit: 12:00 PM

1 x 3 @ 145 lbs

5

Esmeralda
Hernandez

CrossFit: 7:00 PM

1 x 2 @ 120 lbs

6

Patricia
Andersen

CrossFit: 5:00 AM

1 x 2 @ 108 lbs