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Components
Overhead Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
To LEGit to quit - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon 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):
28 (18/10)
Workout
To LEGit to quit
Weightlifting
Overhead Squat (1 x 2 )
Overhead Squat
15 min to establish a 2 rep max.
WOD
Metcon (Time)
Rx+
21-15-9-6
Front Rack Reverse Lunges (135/95 lb.)
Box Jump Overs (30/24 in.)
Rx
21-15-9-6
Front Rack Reverse Lunges (115/75 lb.)
Box Jump Overs (24/20 in.)
Fitness
21-15-9-6
Front Rack Reverse Lunges
Box Step Overs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 27, 2018
Male Clients
1
Marky
Cat
5:30pm CrossFit All Level...
1 x 2 @ 245 lbs
1
Peter
Hur
5:30pm CrossFit All Level...
1 x 2 @ 245 lbs
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 2 @ 215 lbs
2
Phresh
Prince of ...
4:30pm CrossFit All Level...
1 x 2 @ 215 lbs
Failed 245# twice
3
#Derek
Wilcock
5:30am CrossFit All Level...
1 x 2 @ 185 lbs
3
#Sean
Wieser
6:30pm CrossFit All Level...
1 x 2 @ 185 lbs
3
Aaron
Barvitz
5:30am CrossFit All Level...
1 x 2 @ 185 lbs
4
Duy
Pham
5:30pm CrossFit All Level...
1 x 2 @ 165 lbs
5
Art
Pfund
5:30pm CrossFit All Level...
1 x 2 @ 155 lbs
6
Jon
Fallon
6:30pm CrossFit All Level...
1 x 2 @ 135 lbs
6
Lyman
Anderson
5:30pm CrossFit All Level...
1 x 2 @ 135 lbs
7
Cody
Brown
Noon CrossFit All Levels
1 x 2 @ 125 lbs
7
Ron
Fleming
5:30pm CrossFit All Level...
1 x 2 @ 125 lbs
8
Private
Noon CrossFit All Levels
1 x 2 @ 105 lbs
9
Andres
Salazar
5:30am CrossFit All Level...
1 x 2 @ 95 lbs
10
sam
jones
6:30pm CrossFit All Level...
1 x 2 @ 80 lbs
11
John
Iskandar
5:30pm CrossFit All Level...
1 x 2 @ 60 lbs
12
Steven
Raisor
Noon CrossFit All Levels
1 x 2 @ 15 lbs
Learning form and flexiblity
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 2 @ 145 lbs
2
Maron
Walker
5:30pm CrossFit All Level...
1 x 2 @ 125 lbs
3
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 2 @ 105 lbs
4
Private
5:30am CrossFit All Level...
1 x 2 @ 85 lbs
5
Amanda
McFarland
5:30pm CrossFit All Level...
1 x 2 @ 80 lbs
6
Savanna
Fallon
6:30am CrossFit All Level...
1 x 2 @ 75 lbs
7
Lauren
Pew
9am CrossFit All Levels
1 x 2 @ 65 lbs
8
Private
Noon CrossFit All Levels
1 x 2 @ 60 lbs
9
Jewel
Collins
6:30am CrossFit All Level...
1 x 2 @ 45 lbs
10
Pat
Golba-Lynch
9am CrossFit All Levels
1 x 2 @ 22.5 lbs
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