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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
3/19/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
47 (28/19)
Workout
3/19/19
We are going to run in the KHALEDA Run located in Denver on Saturday May 11th if anyone is interested in running in it . The race proceeds will be used to address vision and literacy challenges in our community and abroad. Click on the link below for details. It starts out by the Waterside Crossing near the Gates community. You can run a 5k or 10k. https://runsignup.com/Race/NC/denver/TheKhaledaRun
Weightlifting
Back Squat (10x 3 climbing)
Back Squat
On the Minute x 10:
3 Back Squats
Metcon
Metcon (Time)
5 Rounds
20 Sit-ups
10 Thrusters (95/65)
10 DBall Cleans (60/40#)
15/12 Calorie Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 19, 2019
Male Clients
1
Brandon
Hedrick
5:30 AM CrossFit
1 x 3 @ 355 lbs
1
Kyle
Baker
5:30 AM CrossFit
1 x 3 @ 355 lbs
245/265/275/295/305/315/325/335/345/355
2
Stephen
Kent
5:30 AM CrossFit
1 x 3 @ 295 lbs
3
Todd
Mehrmann
4:00 PM CrossFit
1 x 3 @ 285 lbs
4
Kenny
Hastings
6:30 PM CrossFit
1 x 3 @ 275 lbs
5
Adam
McCall
6:30 PM CrossFit
1 x 3 @ 255 lbs
6
Alto
Shambles
8:30AM CrossFit Class
1 x 3 @ 245 lbs
7
Darius
Nouri
8:30AM CrossFit Class
1 x 3 @ 235 lbs
8
Al
Moody
5:30 AM CrossFit
1 x 3 @ 225 lbs
8
Andy
Pridmore
6:30 PM CrossFit
1 x 3 @ 225 lbs
8
Eric
Olinger
12:00 PM CrossFit
1 x 3 @ 225 lbs
8
Evan
Mason
4:00 PM CrossFit
1 x 3 @ 225 lbs
8
Jason
Leach
12:00 PM CrossFit
1 x 3 @ 225 lbs
8
Josh
Roberts
5:30 PM CrossFit
1 x 3 @ 225 lbs
8
Justin
Lincoln
5:30 PM CrossFit
1 x 3 @ 225 lbs
8
King
of Verdict ...
12:00 PM CrossFit
1 x 3 @ 225 lbs
8
Scotty
In Route
8:30AM CrossFit Class
1 x 3 @ 225 lbs
9
Bob
Swadley
8:30AM CrossFit Class
1 x 3 @ 215 lbs
9
Johnny
Quilla
4:00 PM CrossFit
1 x 3 @ 215 lbs
9
Lanny
Natoli
5:30 AM CrossFit
1 x 3 @ 215 lbs
9
Patrick
Mizzell
8:30AM CrossFit Class
1 x 3 @ 215 lbs
10
Jason
Blackwell
12:00 PM CrossFit
1 x 3 @ 195 lbs
11
Ken
Buckstad
5:30 AM CrossFit
1 x 3 @ 185 lbs
12
Paul
Rafferty
5:30 AM CrossFit
1 x 3 @ 175 lbs
12
Willie
Dann
8:30AM CrossFit Class
1 x 3 @ 175 lbs
13
Jim
Tuttle
6:30 AM CrossFit
1 x 3 @ 165 lbs
14
Derek
Halford
6:30 AM CrossFit
1 x 3 @ 115 lbs
15
Eli
McCall
6:30 PM CrossFit
10 x 3 @ 55 lbs
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
1 x 3 @ 225 lbs
2
Teeter
Miller
5:30 PM CrossFit
1 x 3 @ 180 lbs
3
Myra
Harmon
5:30 PM CrossFit
1 x 3 @ 170 lbs
4
Katie
Tuttle
4:00 PM CrossFit
1 x 3 @ 160 lbs
4
Mary
Mason
4:00 PM CrossFit
1 x 3 @ 160 lbs
5
Lauran
Stump
6:30 AM CrossFit
1 x 3 @ 145 lbs
Did wod first
5
Maddy
Fero
5:30 AM CrossFit
1 x 3 @ 145 lbs
1 @ 150
6
Miranda
Morales
8:30AM CrossFit Class
1 x 3 @ 140 lbs
7
Angie
Clayton
9:30 AM CrossFit
1 x 3 @ 135 lbs
8
JULIA
SILVA
5:30 PM CrossFit
1 x 3 @ 130 lbs
8
Nikki
Stewart
8:30AM CrossFit Class
1 x 3 @ 130 lbs
8
Rhonda
Halford
6:30 AM CrossFit
1 x 3 @ 130 lbs
9
Amy
Plonk
4:00 PM CrossFit
1 x 3 @ 125 lbs
9
Shannon
Fichter
5:30 AM CrossFit
1 x 3 @ 125 lbs
10
Amanda
Mendez
8:30AM CrossFit Class
1 x 3 @ 100 lbs
10
Kelly
Nouri
12:00 PM CrossFit
1 x 3 @ 100 lbs
11
Emma
Mason
4:00 PM CrossFit
1 x 3 @ 95 lbs
12
Jennifer
Pridmore
6:30 PM CrossFit
1 x 3 @ 90 lbs
13
Jenn
Warcola
8:30AM CrossFit Class
1 x 3 @ 0 lbs
bench press 80 lbs
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