Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Squat

Metcon

Settings

Workout

2/14/20

Open gym from 5-7pm is cancelled for Valentines Day. We are closing at 5pm. Happy Valentines Day.

Weightlifting

Front Squat

Front Squat

On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%

Metcon

Metcon (Time)

ADV RX For Time:
6 Bar MU
9 C2B
12 Pull-ups
21 Thrusters (135/95)
6 Bar MU
9 C2B
12 Pull-ups
15 Thrusters (135/95)
6 Bar MU
9 C2B
12 Pull-ups
9 Thrusters (135/95)

RX
3 Bar MU
6 C2B
9 Pull-ups
21 Thrusters (115/80)
3 Bar MU
6 C2B
9 Pull-ups
15 Thrusters (115/80)
3 Bar MU
6 C2B
9 Pull-ups
9 Thrusters (115/80)

Fitness
6 C2B
9 Pull-ups
21 Thrusters (95/65)
6 C2B
9 Pull-ups
15 Thrusters (95/65)
6 C2B
9 Pull-ups
9 Thrusters (95/65)

Scaled
21 Pull-ups or RR
21 Thrusters
15 Pull-ups or RR
15 Thrusters
9 Pull-ups or RR
9 Thrusters

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

Whiteboard:

Friday, February 14, 2020

Male Clients

1

Kyle
Baker

4:00 PM CrossFit

1 x 1 @ 315 lbs

2

Derrick
Ledford

4:00 PM CrossFit

1 x 1 @ 275 lbs

3

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 265 lbs

4

Todd
Mehrmann

4:00 PM CrossFit

1 x 1 @ 245 lbs

5

Alto
Shambles

9:30 AM CrossFit

1 x 1 @ 235 lbs

6

Johnny
Quilla

9:30 AM CrossFit

1 x 1 @ 190 lbs

7

Bob
Swadley

8:30AM CrossFit Class

1 x 1 @ 185 lbs

7

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 185 lbs

7

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 185 lbs

7

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 185 lbs

8

Blake
Holloman

12:00 PM CrossFit

1 x 1 @ 165 lbs

8

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 165 lbs

8

Jay
Parkhurst

12:00 PM CrossFit

1 x 1 @ 165 lbs

9

Joey
Hager

5:30 AM CrossFit

1 x 1 @ 160 lbs

10

Al
Moody

5:30 AM CrossFit

1 x 1 @ 145 lbs

10

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 145 lbs

10

Paul
Rafferty

5:30 AM CrossFit

1 x 1 @ 145 lbs

11

Jim
Tuttle

9:30 AM CrossFit

1 x 1 @ 115 lbs

12

DREW
COLLINS

4:00 PM CrossFit

1 x 1 @ 110 lbs

13

Josh
Sweeney

6:30 AM CrossFit

1 x 1 @ 0 lbs

backsquat 205

13

Eric
Olinger

12:00 PM CrossFit

0 x 0 @ 165 lbs

Female Clients

1

Teeter
Miller

8:30AM CrossFit Class

1 x 1 @ 170 lbs

2

Myra
Harmon

8:30AM CrossFit Class

1 x 1 @ 150 lbs

3

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 145 lbs

3

Katie
Tuttle

5:30 AM CrossFit

1 x 1 @ 145 lbs

4

Jacki
Collins

5:30 AM CrossFit

1 x 1 @ 130 lbs

5

Jennifer
Guthrie

8:30AM CrossFit Class

1 x 1 @ 120 lbs

6

Miranda
Morales

8:30AM CrossFit Class

1 x 1 @ 115 lbs

7

JULIA
SILVA

9:30 AM CrossFit

1 x 1 @ 75 lbs

8

Amy
Clinton

9:30 AM CrossFit

1 x 1 @ 70 lbs

9

Stephanie
Vila

12:00 PM CrossFit

1 x 1 @ 55 lbs