Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Dead Broke

Settings

Workout

3/27/19

Just a reminder this Friday March 29th is the Second annual Carolina Beer mixer at Free Range Brewing in Charlotte. Jennifer and Danny Eckard are asking us to help them remember and celebrate their daughter Miranda for what would have been her 22nd birthday! All money raised supports scholarships at East Lincoln High School and provide gifts to teens and families where Miranda received her treatments. CFA has 12 tickets to give away to the winning team. We will have the final numbers in by tomorrow night. If you posted and tagged CFA make sure there is a point next to your name on the whiteboard. Below is the link to the event and to buy a ticket. https://www.facebook.com/events/511718685985581/?ti=ia

Metcon

Dead Broke (3 Rounds for reps)

On the 0:00, Part #1:
In a 5:00 Window...
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (155/105)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window...
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (185/135)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window...
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (225/155)
8 Box Jump Overs

Rx Box - 24"/20".
Step-Ups considered Rx.

Score will be total repetitions across the deadlifts and box jump overs (we will not be counting the row calories towards that total).

Stimulus wise, we are looking for a deadlift that climbs to a moderately heavy load, but one that we feel very confident we could cycle unbroken the entire time.

To put some numbers in perspective:
Part #1 - A loading we could cycle for 25+ repetitions.
Part #2 - A loading we could cycle for 20+ repetitions.
Part #3 - A loading we could cycle for 15+ repetitions.

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

Whiteboard:

Wednesday, March 27, 2019

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

193 Total Reps

2

Patrick
Mizzell

8:30AM CrossFit Class

187 Total Reps

3

Erich
Cloninger

4:00 PM CrossFit

180 Total Reps

4

Colby
Wollak

6:30 PM CrossFit

176 Total Reps

5

Jumpin Jack
Schneider

4:00 PM CrossFit

174 Total Reps

6

Brent
Miller

12:00 PM CrossFit

162 Total Reps

7

Private

6:30 AM CrossFit

160 Total Reps

8

Jason
Denis

5:30 PM CrossFit

159 Total Reps

9

Ryan
Snitker

4:00 PM CrossFit

158 Total Reps

10

Josh
Roberts

5:30 PM CrossFit

143 Total Reps

11

Kyle
Baker

4:00 PM CrossFit

142 Total Reps

12

Lanny
Natoli

5:30 PM CrossFit

137 Total Reps

13

Chris
Morales

5:30 AM CrossFit

130 Total Reps

14

Tyler
Denis

5:30 PM CrossFit

128 Total Reps

15

Jonathan
Austin

5:30 AM CrossFit

120 Total Reps

16

King
of Verdict ...

12:00 PM CrossFit

119 Total Reps

17

Bob
Swadley

4:00 PM CrossFit

108 Total Reps

18

Danny
Eckard

4:00 PM CrossFit

105 Total Reps

19

Stephen
Kent

5:30 PM CrossFit

94 Total Reps

20

Al
Moody

5:30 AM CrossFit

92 Total Reps

21

Brad
May

5:30 PM CrossFit

76 Total Reps

22

Brent
Miller

8:30AM CrossFit Class

0 Total Reps

162

22

Willie
Dann

8:30AM CrossFit Class

0 Total Reps

More than Eric. Miss ya buddy. :)

23

Bernard
Tripp

6:30 AM CrossFit

153 Total Reps

24

Adam
Coleman

9:30 AM CrossFit

136 Total Reps

135 DL

25

Paul
Rafferty

8:30AM CrossFit Class

132 Total Reps

105, 135,155 dl

26

Jim
Tuttle

6:30 AM CrossFit

131 Total Reps

135/155/175

27

Scotty
In Route

8:30AM CrossFit Class

128 Total Reps

40/25/10 cal bike Rx #

28

Evan
Mason

8:30AM CrossFit Class

123 Total Reps

35 cal 155#, 25 cal 185#, 15 cal 225#

Female Clients

1

Alyson
Knight

4:00 PM CrossFit

193 Total Reps

2

Hillary
Ledford

8:30AM CrossFit Class

189 Total Reps

Not sure about how many rounds we did last set 🤦🏼‍♀️4-5 to be s...

3

Jenn
Warcola

8:30AM CrossFit Class

186 Total Reps

4

Myra
Harmon

5:30 PM CrossFit

183 Total Reps

5

Cambell
Vander Haar

12:00 PM CrossFit

159 Total Reps

6

Jennifer
Eckard

9:30 AM CrossFit

118 Total Reps

Yay step ups!

7

Katie
Tuttle

4:00 PM CrossFit

115 Total Reps

8

Mary
Mason

4:00 PM CrossFit

111 Total Reps

Step-ups

9

Lauran
Stump

5:30 AM CrossFit

104 Total Reps

10

Miranda
Morales

8:30AM CrossFit Class

0 Total Reps

Idk 😐

11

Jacki
Collins

9:30 AM CrossFit

169 Total Reps

105,115,125

12

Leslie
Auton

5:30 PM CrossFit

150 Total Reps

13

Emily
Wagner

8:30AM CrossFit Class

143 Total Reps

14

Amanda
Mendez

8:30AM CrossFit Class

112 Total Reps

85, 105, 125 box jump

15

Emma
Mason

8:30AM CrossFit Class

108 Total Reps

25 cal 85#, 18 cal 105#, 10 cal 125#

16

JULIA
SILVA

6:30 PM CrossFit

105 Total Reps

17

Brandy
Hagler

12:00 PM CrossFit

78 Total Reps

205 dl