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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Never miss Runday - 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):
42 (22/20)
Workout
Never miss Runday
WOD
Metcon (Time)
Rx+ / Rx
Run 800 m
20 Pull-ups
Run 800 m
10 Bar MU / 15 Chest 2 Bar Pullups
Run 800 m
Fitness
Run 800 m
20 Ring Rows
Run 600 m
15 Ring Rows (Harder)
Run 400 m
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 25, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
13:16
15BMU
2
Cody
Brown
6:30pm CrossFit All Level...
14:57
15 muscle ups
3
Cody
Brown
Noon CrossFit All Levels
15:05
4
#Sean
Wieser
5:30pm CrossFit All Level...
15:59
5
Brock
Johnson
5:30pm CrossFit All Level...
16:01
6
John
Cao
5:30pm CrossFit All Level...
20:00
4:30, 5:00, 4:30
7
Lyman
Anderson
6:30pm CrossFit All Level...
15:24
8
Del
Tutt
5:30pm CrossFit All Level...
15:56
old man moving
9
Francisco
Garcia
Noon CrossFit All Levels
16:43
10
Private
9am CrossFit All Levels
17:05
11
Aaron
Barvitz
5:30pm CrossFit All Level...
17:51
12
leo
galaz
9am CrossFit All Levels
18:05
pullups
13
#Derek
Wilcock
5:30pm CrossFit All Level...
18:25
14
Phresh
Prince of ...
5:30pm CrossFit All Level...
23:51
15
Mike
Rogers
6:30pm CrossFit All Level...
14:08
ring rows, RX run
16
Private
5:30am CrossFit All Level...
15:34
17
The
Godfather
Noon CrossFit All Levels
15:49
800, 600, 400...20 PU, 15 C2B
18
jaime
mendez
6:30pm CrossFit All Level...
17:54
19
mathew
taylor
Noon CrossFit All Levels
18:54
rx distance, 5 pull ups rest ring row
20
Daniel
Nosko
6:30pm CrossFit All Level...
19:44
800m x3 , ring rows
21
Private
6:30pm CrossFit All Level...
20:05
22
Private
Noon CrossFit All Levels
20:50
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
15:13
2
Savanna
Fallon
6:30pm CrossFit All Level...
16:05
3
Mia
McCorkel
6:30pm CrossFit All Level...
16:23
4
Carolyn
Baynham
4:30pm CrossFit All Level...
11:42
100 m row 10 ring rows 200 m row 10db press 2 rounds
5
Catalina
Johnson
5:30pm CrossFit All Level...
13:56
800 x3/ 5 strict(ish) pull-ups x2
6
Johna
Kobold
5:30pm CrossFit All Level...
14:06
1k row, 800 m row, 600m row and ring rows
7
Catalina
Johnson
Noon CrossFit All Levels
14:24
800 x3
8
Amanda
Phox
6:30pm CrossFit All Level...
15:23
Rx run
9
Private
6:30pm CrossFit All Level...
16:00
10
Kasey
Taylor
Noon CrossFit All Levels
16:05
Ring rows
11
Joy
Thomas
6:30am CrossFit All Level...
16:24
RX row 800 m x 3
12
Christine
Rosini
6:30pm CrossFit All Level...
16:25
3 800, ring rows
13
Kate
Gonzalez
6:30am CrossFit All Level...
16:26
row 800's, rx pull ups, banded c2b
14
Annie
Lewis
9am CrossFit All Levels
17:04
Rx runs pull ups
15
amy
an
5:30pm CrossFit All Level...
17:26
16
Maricela
de la Rosa
6:30pm CrossFit All Level...
17:39
RX run
17
Maron
Walker
5:30pm CrossFit All Level...
17:47
1k row and RR/ each round
18
Lauren
Pew
9am CrossFit All Levels
18:03
20 then 15 pull ups
19
Erica
Lugo
5:30pm CrossFit All Level...
18:45
800*3
20
Alesha
Asijie
5:30am CrossFit All Level...
18:57
RX run fitness gymnastics
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