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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Chalk and Walk - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (17/18)
Workout
Chalk and Walk
Weightlifting
Back Squat (3 x 3 )
Back Squat
WOD
Metcon (Distance)
Rx+
Handstand Walk
Accumulate as many meters
as possible in 10 min.
Every time you break, perform
30 Double-unders
Metcon (AMRAP - Rounds and Reps)
Rx
Handstand Hold
Accumulate as many Minutes
as possible in 10 min.
Every time you break, perform
30 Double-unders
Fitness
Plank
Accumulate as many Minutes
as possible in 10 min.
Every time you break, perform
30 speed steps or 60 single unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 13, 2019
Male Clients
1
Phresh
Prince of ...
5:30pm CrossFit All Level...
3 x 3 @ 415 lbs
2
Chad
Kobold
5:30pm CrossFit All Level...
3 x 3 @ 315 lbs
3
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 3 @ 290 lbs
4
#Sean
Wieser
6:30pm CrossFit All Level...
3 x 3 @ 280 lbs
5
Del
Tutt
5:30pm CrossFit All Level...
3 x 3 @ 275 lbs
5
Jon
Fallon
5:30pm CrossFit All Level...
3 x 3 @ 275 lbs
5
The
Godfather
Noon CrossFit All Levels
3 x 3 @ 275 lbs
6
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 3 @ 255 lbs
7
Cody
Brown
6:30pm CrossFit All Level...
3 x 3 @ 235 lbs
8
Francisco
Garcia
Noon CrossFit All Levels
3 x 3 @ 225 lbs
8
leo
galaz
9am CrossFit All Levels
3 x 3 @ 225 lbs
9
Private
5:30am CrossFit All Level...
3 x 3 @ 175 lbs
10
jaime
mendez
6:30pm CrossFit All Level...
3 x 3 @ 155 lbs
10
Mike
Rogers
6:30pm CrossFit All Level...
3 x 3 @ 155 lbs
11
Daniel
Nosko
6:30pm CrossFit All Level...
3 x 3 @ 145 lbs
11
Rodrigo
delaRosa
5:30pm CrossFit All Level...
3 x 3 @ 145 lbs
12
Nicholas
Valderrama
4:30pm CrossFit All Level...
3 x 3 @ 75 lbs
Worked on form
Female Clients
1
Alesha
Asijie
6:30pm CrossFit All Level...
3 x 3 @ 245 lbs
2
Danielle
Nelson
5:30pm CrossFit All Level...
3 x 3 @ 215 lbs
3
Johna
Kobold
5:30pm CrossFit All Level...
3 x 3 @ 195 lbs
Purple Power 💜
4
Kate
Gonzalez
6:30am CrossFit All Level...
3 x 3 @ 185 lbs
4
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 3 @ 185 lbs
5
Maricela
de la Rosa
5:30am CrossFit All Level...
3 x 3 @ 135 lbs
5
Rose
Hernandez
9am CrossFit All Levels
3 x 3 @ 135 lbs
6
Annie
Lewis
9am CrossFit All Levels
3 x 3 @ 125 lbs
6
Lauren
Pew
9am CrossFit All Levels
3 x 3 @ 125 lbs
6
Mia
McCorkel
6:30pm CrossFit All Level...
3 x 3 @ 125 lbs
7
Amber
Bloomfield
5:30pm CrossFit All Level...
3 x 3 @ 115 lbs
7
Savanna
Fallon
6:30pm CrossFit All Level...
3 x 3 @ 115 lbs
8
Catalina
Johnson
6:30pm CrossFit All Level...
3 x 3 @ 110 lbs
8
Christine
Rosini
6:30pm CrossFit All Level...
3 x 3 @ 110 lbs
9
alexandra
bayona
5:30pm CrossFit All Level...
3 x 3 @ 92 lbs
10
valerie
anderson
6:30pm CrossFit All Level...
3 x 3 @ 90 lbs
11
Erica
Lugo
5:30pm CrossFit All Level...
3 x 3 @ 50 lbs
12
Vanessa
Wieser
5:30pm CrossFit All Level...
3 x 3 @ 45 lbs
Dont call it a comeback
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