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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Monday - FBCF - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM 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):
27 (17/10)
Workout
Monday - FBCF
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
5 Front Squats
5 Push Jerks (135/95 lb.)
3 rounds
10 Strict Pull-ups
AMRAP 15 min.
Rx
5 Front Squats
5 Push Jerks (115/75 lb.)
3 rounds
7 Pull-ups
AMRAP 15 min.
Fitness
5 Front Squats
5 Push Jerks
3 rounds
7 Ring Rows
AMRAP 15 min.
WOD - Home Gym
Metcon (Time)
3 Rounds:
800m Run
30 Single Arm Alternating DB Snatches (50/35)
30 Goblet Squats (50/35)
WOD- Bodyweight Home
Metcon (Time)
3 Rounds:
800m Run
50 Sit-Ups
50 Air Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 16, 2020
Male Clients
1
Brock
Johnson
9AM CrossFit All Levels
3 + 27
2
#Sean
Wieser
5:30pm CrossFit All Level...
3 + 19
3
#Derek
Wilcock
5:30pm CrossFit All Level...
2 + 32
4
Michael
Mowry
4:30pm CrossFit All Level...
3 + 20
5
Andres
Salazar
5:30pm CrossFit All Level...
3 + 17
6
Lyman
Anderson
6:30pm CrossFit All Level...
3 + 15
strict pullups
7
Private
11AM CrossFit All Levels
3 + 8
8
Juan
Jose
11AM CrossFit All Levels
2 + 25
9
John
Iskandar
5:30pm CrossFit All Level...
2 + 5
10
Jon
Fallon
4:30pm CrossFit All Level...
5 + 15
11
Private
5:30am CrossFit All Level...
4 + 0
12
Chad
Kobold
4:30pm CrossFit All Level...
3 + 13
#95 W/5 PU's
13
Ron
Fleming
4:30pm CrossFit All Level...
3 + 11
14
Jonny
Baker
5:30am CrossFit All Level...
3 + 8
75 lb tired from weekend Did 7 pullups
15
kevin
varghese
5:30am CrossFit All Level...
3 + 5
1 rd rx, rest 95#
16
Jacob
Arroyos
5:30am CrossFit All Level...
2 + 24
17
Private
5:30am CrossFit All Level...
2 + 17
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
6 + 10
2
Maron
Walker
11AM CrossFit All Levels
3 + 31
3
Annie
Lewis
9AM CrossFit All Levels
3 + 5
4
Amanda
McFarland
5:30pm CrossFit All Level...
3 + 3
5
Lauren
Pew
9AM CrossFit All Levels
3 + 0
6
Private
5:30am CrossFit All Level...
4 + 17
7
Hilary
Thomas
4:30pm CrossFit All Level...
3 + 25
65#. not feeling it today
8
Leilani
Parker
9AM CrossFit All Levels
3 + 20
8
Savanna
Fallon
4:30pm CrossFit All Level...
3 + 20
9
Private
6:30pm CrossFit All Level...
3 + 3
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