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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Get a steppin - 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):
31 (16/15)
Workout
Get a steppin
WOD
Metcon (Time)
Rx+
21-15-9
Weighted Step-ups (50/35 lb)
KB Snatches, each side (24/16 kg)
500m Row between each round
Rx
21-15-9
Weighted Step-ups (35/20 lb.)
KB Swings (24/16 kg)
500m Row between each round
Fitness
21-15-9
Weighted Step-ups
KB Swings
500m Row between each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 26, 2018
Male Clients
1
Marky
Cat
5:30pm CrossFit All Level...
14:37
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
15:22
3
Michael
Mowry
Noon CrossFit All Levels
15:25
4
#Derek
Wilcock
5:30pm CrossFit All Level...
15:40
5
Phresh
Prince of ...
4:30pm CrossFit All Level...
13:24
6
Trent
Rasmussen
5:30am CrossFit All Level...
13:31
7
The
Godfather
4:30pm CrossFit All Level...
14:23
8
Del
Tutt
6:30pm CrossFit All Level...
15:20
9
Ron
Fleming
5:30pm CrossFit All Level...
15:44
10
Jon
Fallon
6:30am CrossFit All Level...
11:36
11
Steven
Raisor
Noon CrossFit All Levels
12:26
body weight step ups, yellow kb, 250m row.
12
Robert
Butler
4:30pm CrossFit All Level...
13:04
13
Father
Dan Vanyo
Noon CrossFit All Levels
14:41
20 lb. DB
14
Francisco
Garcia
4:30pm CrossFit All Level...
16:19
Rx everything but 500m run
15
Aaron
Barvitz
5:30am CrossFit All Level...
16:33
step ups, rx weight
16
Gregory
Chamberlain
5:30am CrossFit All Level...
21:50
Female Clients
1
Maron
Walker
5:30pm CrossFit All Level...
15:19
2
Alesha
Asijie
5:30am CrossFit All Level...
19:48
3
Kendra
Lowry
5:30pm CrossFit All Level...
11:44
4
silvia
laub
4:30pm CrossFit All Level...
13:00
5
Laurie
Perez-Fran ...
5:30pm CrossFit All Level...
13:50
6
Hilary
Thomas
4:30pm CrossFit All Level...
14:47
7
Vanessa
Ortiz
Noon CrossFit All Levels
15:57
8
Kate
Gonzalez
6:30am CrossFit All Level...
12:35
no weight on step ups
9
Amber
Bloomfield
6:30pm CrossFit All Level...
13:13
10
Addie
Spaller
4:30pm CrossFit All Level...
13:40
11
Savanna
Fallon
6:30am CrossFit All Level...
13:45
12
Jewel
Collins
6:30am CrossFit All Level...
13:49
10#
13
Private
5:30am CrossFit All Level...
13:55
13
Mia
McCorkel
6:30pm CrossFit All Level...
13:55
yellow kb
14
Private
Noon CrossFit All Levels
14:13
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