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CF2/14/22

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

Back Squat (7-7-7-7)

Every 3 Minutes at same weight as last week or 65-70%
Super Set with 10-15 Weighted Knee Raises

Metcon (6 Rounds for weight)

Every min for 3min
15/12 Cal Row
Every min for 3min
10 Unbroken Bench Press
Every min for 2min
15/12 Cal Row
Every min for 2min
10 Bench Press
Every min for 1min
15/12 Cal Row
Every min for 1min
10 Bench Press

The Round only counts if you get all 10 Reps

DO NOT MISS THE ROWS!!!

Extra Credit

100 Banded Pull Aparts

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

Whiteboard:

Monday, February 14, 2022

Male Clients

1

Lucas
Gunther

Open Gym 10:00A-12:00P

4 x 7 @ 275 lbs

2

Srinath
Maroju

CrossFit: 5:30 PM

4 x 7 @ 265 lbs

3

Danny
Bazan

Open Gym 10:00A-12:00P

4 x 7 @ 245 lbs

4

Roussos
Koliakoudakis

CrossFit: 12:00 PM

4 x 7 @ 235 lbs

5

Johnny
Trujillo

CrossFit: 5:00 AM

4 x 7 @ 205 lbs

5

Jordan
Brill

CrossFit: 5:30 PM

4 x 7 @ 205 lbs

6

Keith
Perry

CrossFit: 7:00 PM

4 x 7 @ 195 lbs

6

My
Do

CrossFit: 5:30 PM

4 x 7 @ 195 lbs

7

Eric
Culberson

CrossFit: 7:30 AM

4 x 7 @ 185 lbs

7

Orlando
DeCastroverde

CrossFit: 12:00 PM

4 x 7 @ 185 lbs

7

ROBERT
JARRETT

CrossFit: 4:00 PM

4 x 7 @ 185 lbs

7

Vance
Smith

CrossFit: 12:00 PM

4 x 7 @ 185 lbs

8

Steve
Fair

CrossFit: 12:00 PM

4 x 7 @ 175 lbs

8

Swaminathan
Vaidyanathan

CrossFit: 7:00 PM

4 x 7 @ 175 lbs

9

BENJAMIN
LARVIE

CrossFit: 12:00 PM

4 x 7 @ 155 lbs

10

eric
pruett

CrossFit: 7:00 PM

4 x 7 @ 140 lbs

11

Justin
Lafferty

CrossFit: 5:30 PM

4 x 7 @ 135 lbs

12

Eugene
morozov

CrossFit: 7:00 PM

4 x 7 @ 125 lbs

13

Cristian
Vasquez

CrossFit: 4:00 PM

1 x 7 @ 225 lbs

205,205.215,225

13

manuel
montellano

CrossFit: 7:00 PM

1 x 7 @ 165 lbs

Female Clients

1

Allysen
Breeden

CrossFit: 5:00 AM

4 x 7 @ 190 lbs

2

Mariela
Ramos

CrossFit: 6:00 AM

4 x 7 @ 175 lbs

3

Monica
Robinson

CrossFit: 5:30 PM

4 x 7 @ 170 lbs

4

Alexandria
H

CrossFit: 9:00 AM

4 x 7 @ 165 lbs

4

Kandice
Ruckle

CrossFit: 9:00 AM

4 x 7 @ 165 lbs

5

Alicia
coro

CrossFit: 12:00 PM

4 x 7 @ 140 lbs

6

Devora
Langley

CrossFit: 12:00 PM

4 x 7 @ 130 lbs

7

Ace
Anderson

CrossFit: 5:00 AM

4 x 7 @ 105 lbs

8

Yolanda
Carapia

CrossFit: 5:00 AM

4 x 7 @ 85 lbs