Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Push Press

Metcon

Settings

Workout

CF3/29/22

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

Push Press

10min to Build to a Heavy 1RM for Day then
Every 2 Minutes
5 Reps at 65%
5 Reps at 75%
Max Reps at 85%

Metcon (Time)

5 Rounds of:
200m Run
10 Pull-ups
10 Dips
*Rest 1 Minute

15min Time Cap
RX+ C2B and Ring Dips

Extra Credit

2-3 sets of Each Arm
8-10reps DB External Rotations

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

Whiteboard:

Tuesday, March 29, 2022

Male Clients

1

Jared
Barros

CrossFit: 4:00 PM

1 x 11 @ 135 lbs

165x1

2

Roussos
Koliakoudakis

CrossFit: 12:00 PM

1 x 7 @ 175 lbs

1x1 @ 205

3

Vance
Smith

CrossFit: 9:00 AM

1 x 7 @ 165 lbs

4

Harrison
Barnes

CrossFit: 9:00 AM

1 x 6 @ 165 lbs

5

Scott
Miyake

CrossFit: 12:00 PM

1 x 5 @ 190 lbs

6

ROBERT
JARRETT

CrossFit: 12:00 PM

1 x 6 @ 155 lbs

185x1

7

joseph
tepe

CrossFit: 7:30 AM

1 x 4 @ 160 lbs

8

Yaneer
Escappa

CrossFit: 5:30 PM

1 x 3 @ 200 lbs

1x235

9

Justin
Lafferty

CrossFit: 6:00 AM

1 x 3 @ 125 lbs

10

Cristian
Vasquez

CrossFit: 5:30 PM

1 x 1 @ 195 lbs

10

Frank
Fuentes

CrossFit: 5:30 PM

1 x 1 @ 195 lbs

10

Warren
Schwikert

CrossFit: 12:00 PM

1 x 1 @ 195 lbs

135-145-155

11

Johnny
Trujillo

CrossFit: 5:00 AM

1 x 1 @ 190 lbs

12

Steve
Fair

Open Gym 10:00A-12:00P

1 x 1 @ 185 lbs

13

Eric
Culberson

CrossFit: 7:30 AM

1 x 1 @ 175 lbs

13

peter
michaels

CrossFit: 5:30 PM

1 x 1 @ 175 lbs

14

Jordan
Brill

CrossFit: 5:30 PM

1 x 1 @ 170 lbs

15

Grant
Norris-Jones

CrossFit: 4:00 PM

1 x 1 @ 155 lbs

Female Clients

1

Chloe
Dilling

CrossFit: 7:30 AM

1 x 10 @ 105 lbs

2

Kandice
Ruckle

CrossFit: 9:00 AM

1 x 6 @ 130 lbs

3

Devora
Langley

Open Gym 10:00A-12:00P

1 x 7 @ 90 lbs

4

Alexandria
H

CrossFit: 9:00 AM

1 x 3 @ 125 lbs

5

Mariela
Ramos

CrossFit: 6:00 AM

1 x 3 @ 105 lbs

6

Yanira
Morales

CrossFit: 9:00 AM

1 x 5 @ 50 lbs

7

Meghan
Distelrath

CrossFit: 5:30 PM

1 x 1 @ 120 lbs

8

Kim
Davis

CrossFit: 7:30 AM

1 x 1 @ 115 lbs

9

Ashley
Cole

CrossFit: 7:30 AM

1 x 1 @ 110 lbs

10

Jayme
Allen

CrossFit: 7:30 AM

1 x 1 @ 105 lbs

11

alexa
taylor

CrossFit: 4:00 PM

1 x 1 @ 95 lbs

12

Marilyn
Groce

CrossFit: 12:00 PM

1 x 1 @ 60 lbs

13

Alicia
coro

CrossFit: 7:00 PM

1 x 0 @ 105 lbs

13

antonia
mcnamara

CrossFit: 9:00 AM

1 x 0 @ 65 lbs

13

Stephanie
Decolati

CrossFit: 6:00 AM

1 x 1 @ 0 lbs