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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Monday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (14/14)
Workout
Monday
Strength
A: Back Squat (3 sets of 7 reps across)
70%
week 1 of 4
Metcon
B: Metcon (AMRAP - Rounds and Reps)
Rx =
20 minute AMRAP of:
10 pushups
15 air squats
20/15 calorie row
Extra
C: Metcon (Time)
Rx =
5 rounds of:
15/12 calorie bike
10 dballs over shoulder (100/70)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 28, 2022
Male Clients
1
Andy
Kaestle
CrossFit: 5:00 AM
3 x 7 @ 255 lbs
2
Jon
Falkenburg
CrossFit: 5:30 PM
3 x 7 @ 225 lbs
2
Jonathon
Loos
CrossFit: 5:30 PM
3 x 7 @ 225 lbs
2
Matt
Pickering
CrossFit: 5:30 PM
3 x 7 @ 225 lbs
3
Private
CrossFit: 6:00 AM
3 x 7 @ 215 lbs
4
Stowe
Beam
Open Gym
3 x 7 @ 200 lbs
Tues morn@ home: 95x7/135x5/185x5/200x7x3
5
John
Mullen
CrossFit: 5:00 AM
3 x 7 @ 195 lbs
6
Bud
Vazquez
CrossFit: 6:00 AM
3 x 7 @ 185 lbs
6
Johndavid
Storn
CrossFit: 12:00 PM
3 x 7 @ 185 lbs
7
Private
Open Gym
3 x 7 @ 175 lbs
8
BJ
Marsh
CrossFit: 5:00 AM
3 x 7 @ 165 lbs
8
Luke
Amen
CrossFit: 12:00 PM
3 x 7 @ 165 lbs
9
yasser
elhariry
CrossFit: 5:00 AM
3 x 7 @ 145 lbs
10
Ben
Kulp
CrossFit: 12:00 PM
3 x 7 @ 135 lbs
Female Clients
1
Taylor
Turner
Open Gym
3 x 7 @ 175 lbs
2
Anna
McKay
CrossFit: 4:30 PM
3 x 7 @ 155 lbs
2
Irma
Vlasac
CrossFit: 6:00 AM
3 x 7 @ 155 lbs
3
KRYSTAL
SEWELL
CrossFit: 4:30 PM
3 x 7 @ 148 lbs
4
marjie
bish
CrossFit: 5:00 AM
3 x 7 @ 135 lbs
4
Megan
Landgraf
Open Gym
3 x 7 @ 135 lbs
5
Bonnie
McDonald
CrossFit: 12:00 PM
3 x 7 @ 125 lbs
5
Michaela
Goodwin
CrossFit: 4:30 PM
3 x 7 @ 125 lbs
5
Taryn
Hubert
CrossFit: 12:00 PM
3 x 7 @ 125 lbs
6
Gillian
Sowden
CrossFit: 5:00 AM
3 x 7 @ 123 lbs
7
Olivia
Jaras
CrossFit: 5:00 AM
3 x 7 @ 120 lbs
8
Jennifer
Schiffman
CrossFit: 12:00 PM
3 x 7 @ 113 lbs
9
Tracey
Evans
CrossFit: 12:00 PM
3 x 7 @ 103 lbs
10
Liz
Storn
CrossFit: 5:00 AM
3 x 7 @ 85 lbs
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