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Components
Front Squat
Metcon
Clean and Jerk
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
2/3/2017 - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (12/23)
Workout
2/3/2017
Yoga/Mobility
Banded Squats
3x12
Warm-up
KB/Cardio Warm-Up
8 Minute Intervals
1. Single arm KB front squats
2. Single Jump Rope
3. ALT Step Jump Rope
4. KB Swings
Repeat
Skill/Strength
Front Squat (3x5)
Front Squat
WOD
Metcon (AMRAP - Rounds and Reps)
13 Minute AMRAP
20 - Knees-2-Elbows
20 - Pistols
20 - KB Swings EYE, 70/53
20 - KB Power Cleans, 70/53
Superhero Training
Clean and Jerk (1x3)
Clean and Jerk
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Whiteboard:
Friday, February 03, 2017
Male Clients
1
Peter
Kober
5:20 AM CrossFit
3 x 5 @ 195 lbs
2
Brett
Simmon
4:10PM CrossFit
3 x 5 @ 185 lbs
2
LLOYD
HARRIS
4:10PM CrossFit
3 x 5 @ 185 lbs
3
Brandon
Dues
5:20 PM CrossFit
4 x 5 @ 165 lbs
Low back tight. Stretch hamstrings.
4
Freddy
Aubert
5:20 AM CrossFit
3 x 5 @ 160 lbs
Extra set with 165
5
King
Ray
4:10PM CrossFit
3 x 5 @ 155 lbs
6
Matt
Osborn
6:30 PM CrossFit
2 x 5 @ 105 lbs
85, 95, 105 x2 keep it on shoulders, don't let wieght slip
6
Cyrus
Medrano
5:20 PM CrossFit
1 x 5 @ 135 lbs
Bone bruise on big toe
6
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
1 x 5 @ 235 lbs
6
Kevin
Martinez
9:30 AM CrossFit
1 x 5 @ 275 lbs
Felt like death
6
lance
cartwright
6:30 AM CrossFit
1 x 5 @ 220 lbs
195 215 220 with a band around knees
6
Brendon
Jimenez
Lift Sesh w/ Jared 3PM-4P...
1 x 3 @ 315 lbs
Felt super heavy today
Female Clients
1
Katie
Harris
5:20 PM CrossFit
3 x 5 @ 150 lbs
feet too wide... narrow stance and lower weight next time
2
Christina
Tovar
5:20 PM CrossFit
3 x 5 @ 145 lbs
3
Steph
Karins
5:20 AM CrossFit
3 x 5 @ 115 lbs
4
Emily
Hilton
9:30 AM CrossFit
3 x 5 @ 85 lbs
watch left knee
4
Hannah
Watkins
4:10PM CrossFit
3 x 5 @ 85 lbs
4
Katie
Jaquet
4:10PM CrossFit
3 x 5 @ 85 lbs
4
Sarah
Henson
4:10PM CrossFit
3 x 5 @ 85 lbs
Preggo...
5
Leianna
Cooper
6:30 PM CrossFit
3 x 5 @ 75 lbs
6
Caroline
Kellenbence
4:10PM CrossFit
3 x 5 @ 70 lbs
7
Nicole
Dues
5:20 PM CrossFit
6 x 10 @ 65 lbs
7
Lauren
Leet
5:20 AM CrossFit
3 x 5 @ 65 lbs
7
Private
4:10PM CrossFit
3 x 5 @ 65 lbs
8
Andrea
Sierra
5:20 AM CrossFit
2 x 5 @ 75 lbs
8
Buffie
Plack
6:30 PM CrossFit
2 x 5 @ 65 lbs
1x5@55
8
Destinee
Medrano
5:20 PM CrossFit
2 x 5 @ 115 lbs
1x105
8
Janet
James
5:20 AM CrossFit
2 x 5 @ 105 lbs
heavy for me !
8
Stacey
Snyder
6:30 AM CrossFit
2 x 5 @ 75 lbs
8
Tabitha
Erickson
6:30 AM CrossFit
2 x 5 @ 105 lbs
1 x 95, 1x 85, 1x75, 1 x65, 1 x55
8
Tracy
Auber
6:30 AM CrossFit
2 x 5 @ 135 lbs
1 set 115
8
Angel
Baran
9:30 AM CrossFit
1 x 5 @ 115 lbs
2x5 @ 105; pregnant
8
Estrella ...
Perez
9:30 AM CrossFit
1 x 5 @ 115 lbs
8
Laiken
Williams
Open Gym 5:20AM-10:30AM
1 x 5 @ 75 lbs
8
Marie
Perez
9:30 AM CrossFit
1 x 5 @ 95 lbs
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