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Components

Front Squat

Metcon

Settings

Workout

3.21.19

Warm Up
Dubs Practice

Front Squat (2RM Then 90% of 2RM for 2x3)

Front Squats

Record 2RM

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
10 Box Jumps
10 Cal row/Bike
10 Wallballs
10 Burpees

Coach Tip* Light Body Weight movements aim to score 5+ rounds completed

Cool Down
Cow Face, Scorpion, Couch Stretch

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

Whiteboard:

Thursday, March 21, 2019

Male Clients

1

Eric
Resman

6:00 am CrossFit

1 x 2 @ 275 lbs

2

Todd
Wangler

6:00 am CrossFit

1 x 2 @ 225 lbs

2x3 @ 205

3

Costa
Poulias

8:00 am CrossFit

1 x 2 @ 205 lbs

4

Diego
Mateo

6:00 am CrossFit

1 x 2 @ 195 lbs

5

Anthony
Idaspe

11:45 AM CrossFit

3 x 5 @ 185 lbs

5

Andy
Hengstebeck

6:00 am CrossFit

1 x 2 @ 185 lbs

Missed 205# & 195#; 2x3 @ 175#

5

Madison
Sharp

11:45 AM CrossFit

1 x 2 @ 185 lbs

5

Thomas
Elwood

6:30 pm CrossFit

1 x 2 @ 185 lbs

5

Troy
LyTell

4:30 pm CrossFit

1 x 2 @ 185 lbs

6

Kevin
Potter

11:45 AM CrossFit

1 x 2 @ 175 lbs

7

John
Cunniff

6:30 pm CrossFit

1 x 2 @ 155 lbs

8

Wade
Memmott

8:00 am CrossFit

1 x 2 @ 135 lbs

Female Clients

1

Jean
Schumacher

8:00 am CrossFit

1 x 2 @ 195 lbs

2

Stephanie
Faust

4:30 pm CrossFit

1 x 2 @ 190 lbs

3

Jill
Armstrong

4:30 pm CrossFit

1 x 2 @ 165 lbs

3

Samantha
Leppo

6:00 am CrossFit

1 x 2 @ 165 lbs

4

Kelly
Stakely

8:00 am CrossFit

1 x 2 @ 150 lbs

5

Christina
Biscardi

8:00 am CrossFit

1 x 2 @ 145 lbs

6

Brynn
Lytell

4:30 pm CrossFit

1 x 2 @ 135 lbs

7

Amy
Carvelli

5:30 pm CrossFit

1 x 2 @ 125 lbs

8

Lori
Bevins

6:00 am CrossFit

1 x 2 @ 115 lbs

9

deisy
gonzalez

6:30 pm CrossFit

1 x 2 @ 105 lbs

9

Laura
Paradiso

6:00 am CrossFit

1 x 2 @ 105 lbs

10

Marilyn
Stein

8:00 am CrossFit

1 x 2 @ 100 lbs

2x3 90lbs