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Components

Front Squat

Metcon

Settings

Workout

Ice cube

Squat

Coaches: quick warmup with front squat warmed up ready to go by quarter after

Front Squat (7x2 on the 2:00 across at 80%)

Front Squat

Conditioning

To begin at :35 after

Metcon (3 Rounds for calories)

AMRAP 4
   21 S2OH 75/55
   21 SDHP
   Cal bike or row with remanining time
Rest 4 minutes

AMRAP4
   15 S2OH 95/65
   15 SDHP
   Cal bike or row with remaining time
Rest 4 minutes

AMRAP 4
   9 S2OH 115/80
   9 SDHP
   Cal bike or row

____________
RX+
Round 1: 96/65
Round 2: 115/80
Round 3: 135/95

CFT Update

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

Whiteboard:

Tuesday, March 05, 2019

Clients:

Clients

1

Tyson
Stoll

6 PM WOD

7 x 2 @ 285 lbs

2

Jim
Sutphin

6 PM WOD

7 x 2 @ 280 lbs

3

shawn
kothe

6 PM WOD

7 x 2 @ 275 lbs

4

GREGORY
SEMONIN

5 PM WOD

7 x 2 @ 256 lbs

Chris Ice and Mickey peer pressured me to add the 1 lb

5

Mike
Staten

12 PM WOD

7 x 2 @ 255 lbs

6

Christopher
Ice

5 PM WOD

7 x 2 @ 230 lbs

7

Christopher
Segura

5 PM WOD

7 x 2 @ 225 lbs

8

Kaleb
Figy

6 PM WOD

7 x 2 @ 215 lbs

9

Lebanese
Hercules

5:30 AM WOD

7 x 2 @ 205 lbs

9

Matt
Armstrong

5:30 AM WOD

7 x 2 @ 205 lbs

10

Malcolm
Hollingsworth

5 PM WOD

7 x 2 @ 185 lbs

5 at 225#

11

Brian
Fritz

5:30 AM WOD

7 x 2 @ 165 lbs

11

Halie
Donuts

5 PM WOD

7 x 2 @ 165 lbs

12

Nikki
Barbell

5 PM WOD

7 x 2 @ 140 lbs

13

chad
miller

7 AM WOD

7 x 2 @ 125 lbs

14

Ashleigh
Smith

5 PM WOD

7 x 2 @ 120 lbs

15

rosa
sutphin

12 PM WOD

7 x 2 @ 105 lbs

16

Melissa
Bieniek

7 AM WOD

7 x 2 @ 85 lbs

16

Stacey
Ice

5 PM WOD

7 x 2 @ 85 lbs

65%. 39+ weeks preggo

17

ahmed
alsalim

6 PM WOD

7 x 2 @ 80 lbs

18

RUTH
Rusch

7 AM WOD

7 x 2 @ 40 lbs