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Components
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Thursday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (14/18)
Workout
Thursday
“If failure is not an option, neither is success.” We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences. That’s a dangerous person. Dangerous enough… to accomplish something great. We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to. If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try. Life is so short. There’s no time to bunt. Let’s swing for the fences.
Metcon
Metcon (Time)
"Fast Fran"
21-15-9
Thrusters (45/35)
Jumping Pull-ups
The goal here is to be done in 2 minutes or less
Metcon (No Measure)
5 Sets (30 Minute Effort):
4 Shuttle Run
1 Minute Side Plank
STIMULUS
-The workout begins on the run and lasts 30 minutes total
-After your 4 minute shuttle run effort, you'll hold for a side plank for as long as possible with 1 minute windows
-You don't have to accumulate 1 minute on each side - just hold as long as you can within the designated minute
-You'll get to the run at the 6:00 - 12:00 - 18:00 - 24:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 27, 2020
Male Clients
1
3
Pete
5:30 PM CrossFit
2:05
1
Private
6:00 AM CrossFit
2:05
2
Sylvain
Thibault
5:30 PM CrossFit
2:17
3
scott
sabina
8:15 AM CrossFit
2:20
4
Bryant
Robert
5:30 PM CrossFit
2:44
5
Trevor
Henderson
12:15 PM CrossFit
2:58
6
Mark
Richardson
12:15 PM CrossFit
3:10
7
John
O'Keefe
12:15 PM CrossFit
3:14
8
Doug
Kittelsen
8:15 AM CrossFit
3:16
9
Matthew
Emmons
6:00 AM CrossFit
3:20
10
Chris
Sharber
12:15 PM CrossFit
3:26
11
ed
roy
12:15 PM CrossFit
3:46
12
Dan
Meller
12:15 PM CrossFit
3:50
push press
13
John
Hays
9:30 AM CrossFit
4:40
Female Clients
1
Grace
Compagnino
8:15 AM CrossFit
2:36
2
Annie
Dougherty
5:30 PM CrossFit
2:50
3
MaryBeth
Price
8:15 AM CrossFit
3:09
4
Kerry
Riefenberg
3:30 PM CrossFit
3:16
5
Angie
O'Keefe
12:15 PM CrossFit
3:22
6
Julie
Sharber
12:15 PM CrossFit
3:30
7
Maya
Gonzales
6:00 AM CrossFit
3:46
8
Dana
Bossert
8:15 AM CrossFit
3:57
9
Peri
Vogl
9:30 AM CrossFit
4:05
10
Amanda
Spungin
12:15 PM CrossFit
4:33
11
Gina
Steadman
12:15 PM CrossFit
4:43
12
Brooke
Bemis
5:30 PM CrossFit
5:25
kipping pull ups
13
Teri
Heines
9:30 AM CrossFit
5:59
14
Allison
Fletcher
8:15 AM CrossFit
3:36
15
Kathy
Griffiths
4:30 PM CrossFit
3:40
16
Vicki
Spicer
8:15 AM CrossFit
3:44
17
Hallie
Ward
4:30 PM CrossFit
4:11
18
Ruthann
Christensen
9:30 AM CrossFit
5:12
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