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Deadlift

Shoulder Press

Metcon

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Workout

CF2/2/22

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

Deadlift (6-6-6-6)

Every 3 Minutes Building
Superset with Presses

Shoulder Press (6-6-6-6)

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
10 DB Bench Press 50/35
250/200m Row
10 Wall Balls 20/14
250/200m Row

Extra Credit

2 sets of 15-20
Standing Plate Calf Raises

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

Whiteboard:

Wednesday, February 02, 2022

Male Clients

1

Jacob
Bitran

CrossFit: 4:00 PM

1 x 6 @ 320 lbs

2

joseph
tepe

CrossFit: 7:30 AM

1 x 6 @ 315 lbs

2

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 6 @ 315 lbs

275-275-315-315

3

Lucas
Gunther

CrossFit: 7:30 AM

1 x 6 @ 305 lbs

4

Jeff
Falcon

CrossFit: 5:00 AM

1 x 6 @ 295 lbs

4

JUSTIN
ANDERSON

CrossFit: 5:00 AM

1 x 6 @ 295 lbs

5

Roussos
Koliakoudakis

CrossFit: 9:00 AM

1 x 6 @ 265 lbs

Hook grip

6

Scott
Miyake

CrossFit: 12:00 PM

1 x 6 @ 255 lbs

6

Steve
Fair

CrossFit: 12:00 PM

1 x 6 @ 255 lbs

7

Eric
Culberson

CrossFit: 7:30 AM

1 x 6 @ 245 lbs

7

peter
michaels

CrossFit: 5:30 PM

1 x 6 @ 245 lbs

8

Miguel
Rivera

CrossFit: 12:00 PM

1 x 6 @ 235 lbs

9

Johnny
Trujillo

CrossFit: 5:00 AM

1 x 6 @ 225 lbs

9

Jordan
Brill

CrossFit: 5:30 PM

1 x 6 @ 225 lbs

9

My
Do

CrossFit: 5:30 PM

1 x 6 @ 225 lbs

10

Abraham
Montano

CrossFit: 4:00 PM

1 x 6 @ 215 lbs

10

Cristian
Vasquez

CrossFit: 4:00 PM

1 x 6 @ 215 lbs

10

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 6 @ 215 lbs

11

BENJAMIN
LARVIE

CrossFit: 9:00 AM

1 x 6 @ 185 lbs

11

Irv
Gaskin

CrossFit: 7:00 PM

1 x 6 @ 185 lbs

11

Swaminathan
Vaidyanathan

CrossFit: 7:00 PM

1 x 6 @ 185 lbs

12

Justin
Lafferty

CrossFit: 5:30 PM

1 x 6 @ 175 lbs

12

Ryan
Taylor

CrossFit: 9:00 AM

1 x 6 @ 175 lbs

13

JUAN
DE PEDRO

CrossFit: 12:00 PM

1 x 6 @ 165 lbs

13

Peter
Grimm

CrossFit: 7:00 PM

1 x 6 @ 165 lbs

13

Ryan
Rubio

CrossFit: 7:30 AM

1 x 6 @ 165 lbs

14

eric
pruett

CrossFit: 7:00 PM

1 x 6 @ 150 lbs

15

Vance
Smith

CrossFit: 12:00 PM

1 x 6 @ 135 lbs

Female Clients

1

Chloe
Dilling

CrossFit: 5:00 AM

1 x 6 @ 235 lbs

1

Jess
Gapinski

CrossFit: 9:00 AM

1 x 6 @ 235 lbs

2

Alyssa
Bedell

CrossFit: 7:30 AM

1 x 6 @ 230 lbs

195/205/225

3

Alexandria
H

CrossFit: 7:00 PM

1 x 6 @ 225 lbs

4

Julia
Gongora

CrossFit: 6:00 AM

1 x 6 @ 215 lbs

4

Mariela
Ramos

CrossFit: 6:00 AM

1 x 6 @ 215 lbs

5

Jennifer
Hailey

CrossFit: 6:00 AM

1 x 6 @ 210 lbs

6

Margoth
Tello

CrossFit: 5:00 AM

1 x 6 @ 200 lbs

6

Tera
Anderson

CrossFit: 5:00 AM

1 x 6 @ 200 lbs

7

Monica
Robinson

CrossFit: 5:30 PM

1 x 6 @ 195 lbs

8

Kandice
Ruckle

CrossFit: 9:00 AM

1 x 6 @ 190 lbs

9

jessica
domingo

CrossFit: 7:00 PM

1 x 6 @ 175 lbs

9

Meghan
Distelrath

CrossFit: 7:00 PM

1 x 6 @ 175 lbs

10

Alicia
coro

CrossFit: 12:00 PM

1 x 6 @ 165 lbs

10

Devora
Langley

CrossFit: 12:00 PM

1 x 6 @ 165 lbs

11

Haley
Collins

CrossFit: 12:00 PM

1 x 6 @ 155 lbs

11

Jezabel
Echeverria

CrossFit: 5:30 PM

1 x 6 @ 155 lbs

11

Kim
Davis

CrossFit: 7:30 AM

1 x 6 @ 155 lbs

11

Malaya
Santos

CrossFit: 7:30 AM

1 x 6 @ 155 lbs

11

Mariah
LaPointe

CrossFit: 7:30 AM

1 x 6 @ 155 lbs

12

Jayme
Allen

CrossFit: 7:30 AM

1 x 6 @ 150 lbs

12

Liliana
Madrigal

CrossFit: 4:00 PM

1 x 6 @ 150 lbs

13

tonya
katsikas

CrossFit: 12:00 PM

1 x 6 @ 145 lbs

14

Jadie
Grimm

CrossFit: 7:00 PM

1 x 6 @ 135 lbs

14

Yanira
Morales

CrossFit: 9:00 AM

1 x 6 @ 135 lbs

15

Ace
Anderson

CrossFit: 5:00 AM

1 x 6 @ 130 lbs

16

Ruby
Hernandez

CrossFit: 12:00 PM

1 x 6 @ 125 lbs

17

Marilyn
Groce

CrossFit: 12:00 PM

1 x 6 @ 105 lbs

18

antonia
mcnamara

CrossFit: 9:00 AM

1 x 6 @ 90 lbs

18

Jurnee
Fernandez

CrossFit: 9:00 AM

1 x 6 @ 90 lbs

19

Yolanda
Carapia

CrossFit: 5:00 AM

1 x 6 @ 85 lbs