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Components

Metcon

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Dynamic Warm-up

Metcon

Metcon (Time)

Gymnastic Conditioning
21-15-9
Pull-ups (Rx+ C2B)
Push-ups (Rx+ HSPU)
Abmat Sit-ups (Rx+ T2B)

*15 minute cap.
*Scale accordingly

10 min break

Metcon (Time)

10 RFT
6 Slamballs (30/20)
12 Air Squats

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Whiteboard:

Thursday, March 24, 2016

Male Clients

1

Rek
Soh

9:00 AM CrossFit

9:45

C2B,HSPU, T2B

2

Robert
Herford

6:00 PM CrossFit

10:33

3

Eric
Robinson

9:00 AM CrossFit

3:34

4

Kason
Davis

5:00 PM CrossFit

4:30

5

Andrew
Ross

5:00 PM CrossFit

4:38

6

Joel
Hargett

9:00 AM CrossFit

5:11

7

christopher
carroll

9:00 AM CrossFit

5:20

8

Richard
Kapcha

9:00 AM CrossFit

5:22

9

Justin
Flatt

6:00 PM CrossFit

6:23

10

James
Gutin

11:00 AM CrossFit

7:52

11

Justin
Higbee

5:00 PM CrossFit

8:02

12

Michael
Fiery

5:00 PM CrossFit

8:49

13

Private

6:00 PM CrossFit

7:58

14

Mike
Broome

6:00 AM CrossFit

14:30

21 pullups 15 and 9 used box

Female Clients

1

Suzanne
Smith

5:00 PM CrossFit

7:00

2

Mallory
Fiery

5:00 PM CrossFit

6:38

rr, knee pu, red kbs

3

Brittany
Dirmann

6:00 PM CrossFit

7:36

RR, ModPush

4

Courtney
Schuler

9:00 AM CrossFit

7:40

purple, red bands, hrpu

5

Jennifer
Rosa

9:00 AM CrossFit

8:34

6

Omayra
Rosa

9:00 AM CrossFit

8:50

7

Rachel
Klahr

6:00 PM CrossFit

8:53