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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Oh Course - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (17/12)
Workout
Oh Course
WOD - FBCF
Metcon (Time)
Rx+
12/8-cal. Assault Bike
24 Knees-to-elbows
48 MB Bear Hug Walking Lunges (20/14 lb.)
24 Toes-to-bars
48 MB OH Lunges
12 x 1 Knees-to-elbow + 1 Toes-to-bar
48 MB Hug Walking Lunges
12/8-cal. Assault Bike
Rx
12/8-cal. Assault Bike
24 Knees-to-elbows
48 MB Hug Walking Lunges (20/14 lb.)
24 Toes-to-bars
48 MB OH Lunges
12 x 1 Knees-to-elbow + 1 Toes-to-bar (You can drop Down)
48 MB Hug Walking Lunges
12/8-cal. Assault Bike
Fitness
9/6-cal. Assault Bike
24 Hanging Knee Raises
48 MB Hug Walking Lunges
24 Wall-lying Hands-to-feet
48 MB OH Lunges or Front-rack Lunges
24 Sit-ups
48 MB Hug Walking Lunges
9/6-cal. Assault Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 17, 2021
Male Clients
1
Jon
Fallon
9:00am CrossFit All Level...
9:49
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
10:47
3
Brock
Johnson
5:30pm CrossFit All Level...
11:34
4
#Sean
Wieser
5:30pm CrossFit All Level...
11:45
5
Brian
Prout
5:30pm CrossFit All Level...
13:35
6
Nathaniel
Swartz
5:30am CrossFit All Level...
13:52
7
Alex
Bentley
5:30pm CrossFit All Level...
14:05
8
Jonny
Baker
5:30am CrossFit All Level...
15:04
9
Andres
Salazar
4:30pm CrossFit All Level...
15:27
10
#Derek
Wilcock
4:30pm CrossFit All Level...
19:23
11
Private
11:00am CrossFit All Leve...
10:37
12
Lyman
Anderson
6:30pm CrossFit All Level...
12:00
6 cals ab, 24-no pull swings, 24 single leg seated squats, 24 han...
13
jaime
mendez
6:30pm CrossFit All Level...
13:34
14
William
Allen
5:30am CrossFit All Level...
18:03
15
Private
5:30am CrossFit All Level...
18:30
16
Juan
Jose
11:00am CrossFit All Leve...
21:20
17
Private
11:00am CrossFit All Leve...
23:03
Female Clients
1
Christine
Rosini
6:30pm CrossFit All Level...
13:40
2
Sarah
Swartz
5:30am CrossFit All Level...
15:31
3
julia
vergamini
5:30pm CrossFit All Level...
10:38
8cal, 14# MB
4
Catalina
Johnson
9:00am CrossFit All Level...
11:15
8cal; 14#
5
Lauren
Link
6:30pm CrossFit All Level...
12:59
Knee raises instead of knees to elbow. Did TTB in singles at end ...
6
Isabella
Rosini
6:30pm CrossFit All Level...
13:04
fitness 8Cal 14lb MB
7
amy
an
5:30am CrossFit All Level...
13:09
8 cal. 14 lb
8
Lauren
Pew
9:00am CrossFit All Level...
13:33
9
Savanna
Fallon
4:30pm CrossFit All Level...
13:48
10
Blanca
Beltran
5:30am CrossFit All Level...
14:42
12lb ball
11
Private
6:30pm CrossFit All Level...
15:18
12
Private
5:30am CrossFit All Level...
17:07
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