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Components

Barbell complex: PC+HPC

Metcon

Settings

Workout

Tony stark

CFT Run Club

Join us Saturday at 1:45 PM for a group run. See FB family page for details.

Weightlifting

Barbell complex: PC+HPC (Build as form allows)

Conditioning

Metcon (AMRAP - Reps)

Minutes 1-6 are an unscored "death by" calorie buy in. Rest until top of next minute once completed.

Min1: 9/7/5 cal row/bike
Min2: 10/8/6
Min3: 11/9/7
Min4: 12/10/8
Min5: 13/11/9
Min6: 14/12/10

Min7&8: rest (until 8:00)

Scored portion: (8-16)
Amrap 8
16 Double KB hang cleans
8 BBJO 24/20

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

Whiteboard:

Friday, February 11, 2022

Clients:

Clients

1

Brandon
Beefcake

4 PM open gym

1 x 1 @ 244.76 lbs

2

nick
davis

4 PM open gym

1 x 1 @ 238.14 lbs

3

Mike
Staten

12PM WOD

1 x 1 @ 235.94 lbs

4

Tyson
Stoll

12PM WOD

1 x 1 @ 235 lbs

5

Christopher
Ice

4 PM open gym

1 x 1 @ 233.73 lbs

6

GREGORY
SEMONIN

Homebody/Not in class

1 x 1 @ 231.52 lbs

7

Ricky
Pratt

Homebody/Not in class

1 x 1 @ 229.32 lbs

8

Adam
Motycka

5PM WOD

1 x 1 @ 225 lbs

9

Mickey
MetCon

4 PM open gym

1 x 1 @ 220.5 lbs

10

Mike
Pappas

Homebody/Not in class

1 x 1 @ 210 lbs

11

Halie
Donuts

12PM WOD

1 x 1 @ 205 lbs

missed the hpc at 210# twice

12

William
Florich

4 PM open gym

1 x 1 @ 195 lbs

13

Black
Steve

5PM WOD

1 x 1 @ 187.42 lbs

14

Jerry
Fairchild

5PM WOD

1 x 1 @ 185 lbs

15

Stephen
Dooley

4 PM open gym

1 x 1 @ 155 lbs

first cleans in a month. Went 'light'

16

Stacey
Ice

4 PM open gym

1 x 1 @ 142 lbs

17

Melissa
Bieniek

4 PM open gym

1 x 1 @ 136 lbs

18

Matt
McFadden

12PM WOD

1 x 1 @ 135 lbs

FoRm

19

Holly
McFadden

4 PM open gym

1 x 1 @ 115 lbs

20

Nicole
Dailey

12PM WOD

1 x 1 @ 105 lbs

21

Jennifer
Straka

5PM WOD

1 x 1 @ 95 lbs

22

Rita
Ivan

5PM WOD

1 x 1 @ 75 lbs

35#, 55, 60, 65, 70, 75, 75