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CF1/31/22

Strength

The next 8 weeks we will be doing a double progression strength series with our Squat, Deadlift and Strict Press.

Tues & Thurs will be focused on the Olympic lifts Snatch Clean and Jerk

Fridays we will be continuing our Muscle Up progressions. I really think that a combination of the strict Chin up and Dips along with the opportunity to continue to practice our RMU we are gonna have several able to get their first!!

Monday: Squat Cycle
Tuesday: Snatch
Wednesday: Deadlift & Press
Thursday: Clean & Jerk
Friday: Chin-ups & Dips or RMU
Saturday: Partner WOD!
Sunday: Gymnastics Progressions

Back Squat (6-6-6-6)

Every 3 minutes building
Superset with 10-15 Hanging weighted knee raises

This weight will be used for the next 3 weeks so let’s really try and max out that last set of 6 reps

Metcon (6 Rounds for reps)

In a 60sec window
7 Burpees
Max Front Squats 135/95
*rest 1 minute

RX+ 185/125 and 10 Burpees

Extra Credit

100 Banded Press Downs w PVC

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

Whiteboard:

Monday, January 31, 2022

Male Clients

1

Ryan
O'Grady

CrossFit: 7:30 AM

1 x 6 @ 345 lbs

275-305-315-345

2

Lucas
Gunther

CrossFit: 7:30 AM

1 x 6 @ 300 lbs

3

Jacob
Bitran

CrossFit: 4:00 PM

1 x 6 @ 295 lbs

4

joseph
tepe

CrossFit: 7:30 AM

1 x 6 @ 275 lbs

5

Roussos
Koliakoudakis

CrossFit: 12:00 PM

1 x 6 @ 235 lbs

5

Srinath
Maroju

CrossFit: 7:00 PM

1 x 6 @ 235 lbs

6

PJ
Dombrowski

CrossFit: 7:00 PM

1 x 6 @ 225 lbs

7

Abraham
Montano

CrossFit: 7:00 PM

1 x 6 @ 205 lbs

7

Cristian
Vasquez

CrossFit: 4:00 PM

1 x 6 @ 205 lbs

8

Johnny
Trujillo

CrossFit: 5:00 AM

1 x 6 @ 195 lbs

8

My
Do

CrossFit: 5:30 PM

1 x 6 @ 195 lbs

9

Eric
Culberson

CrossFit: 7:30 AM

1 x 6 @ 185 lbs

9

JUSTIN
ANDERSON

CrossFit: 5:00 AM

1 x 6 @ 185 lbs

9

Orlando
DeCastroverde

CrossFit: 12:00 PM

1 x 6 @ 185 lbs

9

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 6 @ 185 lbs

9

Vance
Smith

CrossFit: 12:00 PM

1 x 6 @ 185 lbs

10

Grant
Norris-Jones

CrossFit: 5:30 PM

1 x 6 @ 165 lbs

10

Steve
Fair

CrossFit: 12:00 PM

1 x 6 @ 165 lbs

11

BENJAMIN
LARVIE

CrossFit: 4:00 PM

1 x 6 @ 155 lbs

11

Peter
Grimm

CrossFit: 7:00 PM

1 x 6 @ 155 lbs

12

eric
pruett

CrossFit: 7:00 PM

1 x 6 @ 135 lbs

12

Jeff
Falcon

CrossFit: 5:00 AM

1 x 6 @ 135 lbs

12

Justin
Lafferty

CrossFit: 6:00 AM

1 x 6 @ 135 lbs

13

Mario
Madera

CrossFit: 12:00 PM

1 x 6 @ 125 lbs

14

Matthew
Parks

CrossFit: 7:30 AM

1 x 6 @ 105 lbs

Female Clients

1

Jess
Gapinski

CrossFit: 9:00 AM

1 x 6 @ 200 lbs

1

Olivia
Dow

CrossFit: 4:00 PM

1 x 6 @ 200 lbs

2

Allysen
Breeden

CrossFit: 5:00 AM

1 x 6 @ 190 lbs

3

Alyssa
Bedell

CrossFit: 7:30 AM

1 x 6 @ 185 lbs

165/175/180

4

Chloe
Dilling

CrossFit: 7:30 AM

1 x 6 @ 170 lbs

145, 155, 165, 170

5

Alexandria
H

CrossFit: 9:00 AM

1 x 6 @ 165 lbs

5

Kandice
Ruckle

CrossFit: 9:00 AM

1 x 6 @ 165 lbs

5

Margoth
Tello

CrossFit: 5:00 AM

1 x 6 @ 165 lbs

5

Mariela
Ramos

CrossFit: 6:00 AM

1 x 6 @ 165 lbs

5

Monica
Robinson

CrossFit: 5:30 PM

1 x 6 @ 165 lbs

105/125/145/165

6

Jennifer
Hailey

CrossFit: 6:00 AM

1 x 6 @ 155 lbs

6

Jezabel
Echeverria

CrossFit: 5:30 PM

1 x 6 @ 155 lbs

7

Liliana
Madrigal

CrossFit: 7:00 PM

1 x 6 @ 145 lbs

8

Alicia
coro

CrossFit: 12:00 PM

1 x 6 @ 140 lbs

125#135#140# 140#

9

Malaya
Santos

CrossFit: 7:30 AM

1 x 6 @ 125 lbs

10

Devora
Langley

CrossFit: 12:00 PM

1 x 6 @ 120 lbs

11

Ace
Anderson

CrossFit: 5:00 AM

1 x 6 @ 105 lbs

11

Carissa
Piazza

CrossFit: 12:00 PM

1 x 6 @ 105 lbs

11

Jadie
Grimm

CrossFit: 7:00 PM

1 x 6 @ 105 lbs

11

Kim
Davis

CrossFit: 7:30 AM

1 x 6 @ 105 lbs

12

Halea
Seymore

CrossFit: 7:30 AM

1 x 6 @ 95 lbs

13

antonia
mcnamara

CrossFit: 9:00 AM

1 x 6 @ 85 lbs

13

Yanira
Morales

CrossFit: 12:00 PM

1 x 6 @ 85 lbs

13

Yolanda
Carapia

CrossFit: 5:00 AM

1 x 6 @ 85 lbs

14

Rosel
Moral

CrossFit: 5:30 PM

1 x 6 @ 75 lbs

15

Doris
Ferrer

CrossFit: 7:30 AM

1 x 6 @ 65 lbs