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Components
Back Rack Lunge
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF3/28/22 - TSCF/TVF/TSBB
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
CrossFit: 7:30 AM
CrossFit: 9:00 AM
Open Gym 10:00A-12:00P
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:30 PM
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (15/9)
Workout
CF3/28/22
Full Week Programming
We are starting a new 4 week strength cycle
Mondays: Lunges will start with 4 reps and will add 2 reps each week
Tuesdays: Push Presses working on building our overhead Press
Wednesdays: Long Form Cardio w Weights
Thurs: Power Clean & Front Squat
Friday: Alternating Upper Body Strength Building and Gymnastics
Saturday: Partner WOD
Sunday: Skill Session and Workout Using it
Back Rack Lunge (8-8-8-8)
Every 3minutes Building
Superset with 6-8 Heavy Weighted Knee Raises
Metcon (Time)
42 Deadlifts 95/65
21 Hang Squat Cleans
30 Deadlifts
15 Hang Squat Cleans
18 Deadlifts
9 Hang Squat Cleans
RX+ 115/85
10min Time Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 28, 2022
Male Clients
1
Jared
Barros
CrossFit: 4:00 PM
1 x 8 @ 215 lbs
2
joseph
tepe
CrossFit: 7:30 AM
1 x 8 @ 205 lbs
2
Yaneer
Escappa
CrossFit: 7:00 PM
1 x 4 @ 205 lbs
3
Cristian
Vasquez
CrossFit: 5:30 PM
1 x 8 @ 185 lbs
3
Warren
Schwikert
CrossFit: 12:00 PM
1 x 8 @ 185 lbs
3
Srinath
Maroju
CrossFit: 5:30 PM
1 x 4 @ 185 lbs
4
Frank
Fuentes
CrossFit: 5:30 PM
1 x 4 @ 180 lbs
5
Vance
Smith
CrossFit: 12:00 PM
1 x 4 @ 175 lbs
Still super sore from Saturday competition
6
Jordan
Brill
CrossFit: 5:30 PM
1 x 8 @ 165 lbs
6
Roussos
Koliakoudakis
CrossFit: 9:00 AM
1 x 4 @ 165 lbs
7
Ryan
Taylor
CrossFit: 12:00 PM
1 x 4 @ 155 lbs
8
ROBERT
JARRETT
CrossFit: 4:00 PM
1 x 8 @ 145 lbs
9
Steve
Fair
CrossFit: 12:00 PM
1 x 4 @ 125 lbs
10
BENJAMIN
LARVIE
CrossFit: 12:00 PM
1 x 4 @ 65 lbs
10
BENJAMIN
LARVIE
CrossFit: 12:00 PM
1 x 4 @ 65 lbs
Female Clients
1
Stephanie
Decolati
Open Gym 10:00A-12:00P
1 x 8 @ 190 lbs
2
Alexandria
H
CrossFit: 9:00 AM
1 x 4 @ 155 lbs
2
Kandice
Ruckle
CrossFit: 9:00 AM
1 x 4 @ 155 lbs
2
Mariela
Ramos
CrossFit: 6:00 AM
1 x 4 @ 155 lbs
4 each leg
3
Alicia
coro
CrossFit: 12:00 PM
1 x 4 @ 125 lbs
3
Chloe
Dilling
CrossFit: 7:30 AM
1 x 4 @ 125 lbs
3
Devora
Langley
CrossFit: 12:00 PM
1 x 4 @ 125 lbs
4
alexa
taylor
CrossFit: 5:30 PM
1 x 8 @ 95 lbs
5
antonia
mcnamara
CrossFit: 9:00 AM
1 x 4 @ 90 lbs
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