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Components

Overhead Squat

Metcon

Settings

Workout

Venti

Warm-up

2 Rounds
10/7 Cal Row
10 PVC Pass Throughs
5 Tempo PVC OHS
10 SA DB High Pull
10 SA DB Press
R1) Thoracic Stretch
R2) Pigeon Stretch

Strength

Overhead Squat (3 rep with 3 sec pause in bottom)

Overhead Squat

Build to a heavy complex

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
20 Wallballs (20/14)
20 Single Arm DB Power Snatches
20 Box Jumps (24″/20″)
20 Single Arm DB Push Presses
20/15 Calorie Row
Dumbbell- 50/35

Core

3 rounds :
Hanging oblique raises x 12 total https://www.youtube.com/watch?v=RIH0Ot6Futg
Reverse plank marching x 20 total https://www.youtube.com/watch?v=0d_CfwnkBLE
MB rainbow slams x 10 total https://www.youtube.com/watch?v=VXCAHbqouEU

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

Whiteboard:

Monday, February 17, 2020

Male Clients

1

Aaron
Thomas

3:30pm CrossFit

1 x 3 @ 155 lbs

1

Private

6:30pm CrossFit

1 x 3 @ 155 lbs

1

Brandon
Cook

5:30pm CrossFit

1 x 3 @ 155 lbs

1

davidj
myers

5:30pm CrossFit

1 x 3 @ 155 lbs

1

Eric
Pethtel

5:30pm CrossFit

1 x 3 @ 155 lbs

1

Jackson
Cramer

3:30pm CrossFit

1 x 3 @ 155 lbs

1

Marc
Williams

3:30pm CrossFit

1 x 3 @ 155 lbs

1

Nate
Smith

12:00pm CrossFit

1 x 3 @ 155 lbs

1

Ryan
Cain

6:00am CrossFit

1 x 3 @ 155 lbs

1

Stephen
Sutherland

5:30pm CrossFit

1 x 3 @ 155 lbs

2

Tyler
Messenger

6:00am CrossFit

1 x 3 @ 145 lbs

2

Wes
Kinsley

3:30pm CrossFit

1 x 3 @ 145 lbs

3

Aleks
Stefaniak

12:00pm CrossFit

1 x 3 @ 135 lbs

3

Bobby
Stanley

5:30pm CrossFit

1 x 3 @ 135 lbs

3

Curtis
Wentz

7:30pm CrossFit

1 x 3 @ 135 lbs

3

Eric
Kinsley

7:30pm CrossFit

1 x 3 @ 135 lbs

3

Naby
Damarputra

6:00am CrossFit

1 x 3 @ 135 lbs

3

Rick
Kyle

6:30pm CrossFit

1 x 3 @ 135 lbs

3

Troy
Kirby

7:30pm CrossFit

1 x 3 @ 135 lbs

shallow last set

4

Aaron
Frymier

5:30pm CrossFit

1 x 3 @ 115 lbs

4

Jeff
Martucci

6:00am CrossFit

1 x 3 @ 115 lbs

4

Shawn
Grushecky

5:30pm CrossFit

1 x 3 @ 115 lbs

5

nathan
kinsley

7:30pm CrossFit

1 x 3 @ 105 lbs

6

Alek
Kesselring

6:00am CrossFit

1 x 3 @ 95 lbs

6

Guadalupe
Leon

7:30pm CrossFit

1 x 3 @ 95 lbs

6

John
Kopas

6:30pm CrossFit

1 x 3 @ 95 lbs

7

Matthew
Hancock

6:00am CrossFit

1 x 3 @ 75 lbs

7

Rob
Stansbury

6:00am CrossFit

1 x 3 @ 75 lbs

8

Nathan
Shirkey

8:00am CrossFit

1 x 3 @ 70 lbs

9

Mark
Victor

6:30pm CrossFit

1 x 3 @ 55 lbs

Female Clients

1

Hana
Thixton-Nolan

5:30pm CrossFit

1 x 3 @ 135 lbs

2

Amelia
Parsons

7:30pm CrossFit

1 x 3 @ 125 lbs

2

Briana
Kocher

5:30pm CrossFit

1 x 3 @ 125 lbs

2

Meghan
Phillips

8:00am CrossFit

1 x 3 @ 125 lbs

2

Teresa
Stire

12:00pm CrossFit

1 x 3 @ 125 lbs

3

Keba
Vance

5:30pm CrossFit

1 x 3 @ 115 lbs

3

Sarah
Civitillo

6:00am CrossFit

1 x 3 @ 115 lbs

4

Amanda
Morgan

6:00am CrossFit

1 x 3 @ 105 lbs

4

Phylicia
Hixson

3:30pm CrossFit

1 x 3 @ 105 lbs

4

Seretha
hall

8:00am CrossFit

1 x 3 @ 105 lbs

5

Nicoletta
Ciampa

6:00am CrossFit

1 x 3 @ 95 lbs

Might have been 105

6

Jaclyn
Blaquiere

12:00pm CrossFit

1 x 3 @ 90 lbs

7

Brittany
Newman

6:00am CrossFit

1 x 3 @ 85 lbs

3 sec pause

7

Carly
Moore

12:00pm CrossFit

1 x 3 @ 85 lbs

7

Megan
Meyers

6:30pm CrossFit

1 x 3 @ 85 lbs

7

Natalie
Kovatch

8:00am CrossFit

1 x 3 @ 85 lbs

7

Rachel
Allio

4:30pm CrossFit

1 x 3 @ 85 lbs

8

Brittany
Sloneker

5:30pm CrossFit

1 x 3 @ 75 lbs

8

Private

6:00am CrossFit

1 x 3 @ 75 lbs

8

Taylor
Allen

4:30pm CrossFit

1 x 3 @ 75 lbs

9

McKenna
Kirby

7:30pm CrossFit

1 x 3 @ 65 lbs

10

April
Marshalek

8:00am CrossFit

1 x 3 @ 55 lbs

10

Kelsey
Murray

3:30pm CrossFit

1 x 3 @ 55 lbs

11

Rebecca
Stansbury

6:00am CrossFit

1 x 3 @ 50 lbs

11

zahira
reyes

7:30pm CrossFit

1 x 3 @ 50 lbs

12

Sarah
Jordan

12:00pm CrossFit

3 x 3 @ 45 lbs

12

Ashleigh
KirkAbel

8:00am CrossFit

1 x 3 @ 45 lbs

13

Cindy
Victor

6:30pm CrossFit

1 x 3 @ 35 lbs

14

heather
mason

8:00am CrossFit

6 x 3 @ 25 lbs

15

Leigh
Chandler

4:30pm CrossFit

1 x 3 @ 0 lbs