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Workout

Thursday

Strength

Bench Press

Bench Press

2 Bench Press x 5 sets @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (AMRAP - Rounds and Reps)

18:00 Amrap
Teams of 3
14/11 Calorie Row
14 Alternating Jumping Split Lunges (7 each leg)

Target number of Rounds (each): 8+ rounds

Minimum number of Rounds (each) before scaling: 6

Mobility (No Measure)

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)

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

Whiteboard:

Thursday, March 09, 2023

Male Clients

1

Ferdinan
Moni

8:30 AM CrossFit

5 x 2 @ 315 lbs

2

Gabriel
Reyes

5:00 AM CrossFit

5 x 2 @ 305 lbs

All sets @ 305

3

Carlos
Calderon

7:30 PM CrossFit

5 x 2 @ 285 lbs

4

Damon
Neely

8:30 AM CrossFit

5 x 2 @ 275 lbs

5

Jeremy
Sanchez

8:30 AM CrossFit

5 x 2 @ 215 lbs

5

Yamil
Herrera

6:00 AM CrossFit

5 x 2 @ 215 lbs

6

Andres
d’Arbelles

5:00 AM CrossFit

5 x 2 @ 205 lbs

6

Andrew
Fuentes

4:30 PM CrossFit

5 x 2 @ 205 lbs

6

Manuel
Don

5:30 PM CrossFit

5 x 2 @ 205 lbs

6

Victor
Cisnero

5:30 PM CrossFit

5 x 2 @ 205 lbs

7

Cisco
Ridao

10:30 AM Crossfit

5 x 2 @ 200 lbs

185/185/195/200/200

8

Eduardo
Saborit

6:00 AM CrossFit

5 x 2 @ 195 lbs

8

Jesus
Marin

8:30 AM CrossFit

5 x 2 @ 195 lbs

8

Rafael
Alvarez

6:30 PM CrossFit

5 x 2 @ 195 lbs

9

Jeremiah
Ruiz

5:30 PM CrossFit

5 x 2 @ 190 lbs

10

Christian
Chavez

8:30 AM CrossFit

5 x 2 @ 185 lbs

10

Colt
Sheesley

6:30 PM CrossFit

5 x 2 @ 185 lbs

10

Marcus
Thermes

10:30 AM Crossfit

5 x 2 @ 185 lbs

11

Ricky
Montalvan

6:30 PM CrossFit

5 x 2 @ 175 lbs

12

CESAR
CHUMBIAUCA

4:30 PM CrossFit

5 x 2 @ 155 lbs

12

Jorge
Bernal

8:30 AM CrossFit

5 x 2 @ 155 lbs

12

Michael
Montoya

6:30 PM CrossFit

5 x 2 @ 155 lbs

160lbs last rnd

13

Carlos
Zapata

6:00 AM CrossFit

5 x 2 @ 135 lbs

14

Dario
Socarras

5:00 AM CrossFit

5 x 2 @ 0 lbs

Kate - Drop in

14

Dario
Socarras

7:30 AM CrossFit

5 x 2 @ 0 lbs

Laz - Day 1

Female Clients

1

Marcela
Martinez

8:30 AM CrossFit

5 x 2 @ 145 lbs

2

kayla
fernandez

10:30 AM Crossfit

5 x 2 @ 140 lbs

3

Cristal
Duarte-Matus

9:30 AM CrossFit

5 x 2 @ 135 lbs

4

Romy
Ramirez

7:30 AM CrossFit

5 x 2 @ 125 lbs

5

Ailette
Faedo

4:30 PM CrossFit

5 x 2 @ 110 lbs

5

Vanessa
Vigil

3:30 PM CrossFit

5 x 2 @ 110 lbs

95/105/110

6

Christina
Oliver

5:00 AM CrossFit

5 x 2 @ 105 lbs

6

Diana
Sosa

8:30 AM CrossFit

5 x 2 @ 105 lbs

6

Monica
Pais

7:30 PM CrossFit

5 x 2 @ 105 lbs

6

Samanta
Fernandez

7:30 PM CrossFit

5 x 2 @ 105 lbs

95/105

7

Alex
Ciccarone

3:30 PM CrossFit

5 x 2 @ 95 lbs

With Sam ☘️

7

HAYDEE
JIMENEZ

6:00 AM CrossFit

5 x 2 @ 95 lbs

7

Mayte
Espinel

8:30 AM CrossFit

5 x 2 @ 95 lbs

7

natalie
Millares

5:30 PM CrossFit

5 x 2 @ 95 lbs

8

ALEJANDRA
LORENZO

6:00 AM CrossFit

5 x 2 @ 85 lbs

8

Marta
Sofi

7:30 AM CrossFit

5 x 2 @ 85 lbs

8

Mayi
Gonzalez

3:30 PM CrossFit

5 x 2 @ 85 lbs

8

Michell
Barboza

9:30 AM CrossFit

5 x 2 @ 85 lbs

Debi hacerlo a 105 lbs pero el hombro no me dejo🥲

8

teresa
gonzalez

6:30 PM CrossFit

5 x 2 @ 85 lbs

8

Yassi
Largaespada

5:30 PM CrossFit

5 x 2 @ 85 lbs

9

Gisela
Colon

7:30 AM CrossFit

5 x 2 @ 80 lbs

9

Michelle
Boscari

7:30 AM CrossFit

5 x 2 @ 80 lbs

10

Monica
Armengol

8:30 AM CrossFit

5 x 2 @ 75 lbs

80 for 2 sets

11

Elizabeth
Vidal

9:30 AM CrossFit

5 x 2 @ 65 lbs