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3/30/18

Happy Birthday Nancy and Kate! Next week Spring Break Schedule: Saturday 3/31 Jill Sunday 4/1 CLOSED Monday 4/2 Kyle 5:30am Leslie 6:30am Frankie 8:30am 9:30am 12pm 4pm Leslie 5:30pm 6:30pm Tuesday 4/3 Kyle 5:30am NO 6:30am Melissa 8:30am 9:30am 12pm 4pm Greg 5:30pm, 6:30pm Wednesday 4/4 Kyle 5:30am, Leslie 6:30am Melissa 8:30am 9:30am Frankie 12pm Melissa 4pm Leslie 5:30pm 6:30pm Thursday 4/5 Kyle 5:30am Melissa 8:30am 9:30 12pm Greg 4pm Leslie 5:30 6:30pm Friday 4/6 Kyle 5:30am Greg 6:30am Greg 8:30am 9:30am Melissa 12pm 4pm Leslie 5-7pm open gym Saturday 4/7 Melissa Sunday 4/8 Greg

Greg finished 1865 in the world, 117 in Mid Atlantic, 30th in NC, 1077 in US. For those of you doing CrossFit for some time now you can appreciate these awesome numbers. Greg is a tremendous athlete and we are lucky to have him on our coaching staff.

Accessory Work

Metcon (No Measure)

1) 3x8 per leg Bulgarian Split Squat (with or without DB at your sides, you choose)
2) 3x8 Seated Dumbbell Press

Both exercises can be done on 20" box jump

Metcon

Metcon (AMRAP - Rounds and Reps)

ADV RX
AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders

RX
15 Power Snatches (65/45)
15 Wallballs
30 DU

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

Whiteboard:

Friday, March 30, 2018

Male Clients

1

Private

9:30 AM CrossFit

4 + 16

2

Kyle
Baker

4:00 PM CrossFit

3 + 3

3

Eric
Olinger

12:00 PM CrossFit

5 + 28

4

Jason
Leach

12:00 PM CrossFit

5 + 15

5

Brent
Miller

8:30AM CrossFit Class

5 + 11

6

Josh
Roberts

4:00 PM CrossFit

5 + 6

7

Patrick
Mizzell

9:30 AM CrossFit

4 + 11

8

Bob
Swadley

8:30AM CrossFit Class

4 + 9

9

Todd
Mehrmann

8:30AM CrossFit Class

4 + 1

DU practice

10

King
of Verdict ...

12:00 PM CrossFit

3 + 45

11

Bernard
Tripp

6:30 AM CrossFit

3 + 37

12

Brad
May

9:30 AM CrossFit

2 + 0

8 minutes of whipping myself to get 60DU

13

Danny
Eckard

9:30 AM CrossFit

5 + 1

65# PS(15), 60 singles, 15 wb

13

Jesse
Patterson

4:00 PM CrossFit

5 + 1

cleans 35#, wb 8#, 30 du

14

Todd
Mashburn

9:30 AM CrossFit

5 + 0

Cleans instead of snatch. Attempted DU mostly singles

15

Chris
Morales

5-7pm Open WOD Come When ...

4 + 0

65# Avg. 11DU/Rnd

16

Stephen
Kent

5:30 AM CrossFit

3 + 42

75 lb ps. 20 lb wb. 90 SU

17

Brady
Swadley

8:30AM CrossFit Class

3 + 5

18

Donald
Stewart

9:30 AM CrossFit

0 + 0

46:50 3 rounds 1 mile 30 burpees 15 GHDs with Nikki

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

4 + 3

2

Jenn
Warcola

8:30AM CrossFit Class

3 + 14

3

Meghan
Dymes

5:30 AM CrossFit

2 + 45

4

Jennifer
Taylor

12:00 PM CrossFit

2 + 33

DU's stress me out!

5

Lisa
Hummel

9:30 AM CrossFit

5 + 30

air squats, bik 35# snatch

6

Jennifer
Eckard

9:30 AM CrossFit

4 + 22

45#/14#/DU work

7

Katie
Tuttle

4:00 PM CrossFit

4 + 16

45#push press, 10#wb, 1min bike

8

Rhonda
Halford

8:30AM CrossFit Class

4 + 15

45 lb

9

Maddy
Fero

9:30 AM CrossFit

4 + 8

rx but 55#

10

Melissa
Holden

4:00 PM CrossFit

4 + 3

45#14# WB and some DUs :)

10

Nancy
Treadgold

9:30 AM CrossFit

4 + 3

11

Kimberley
Ross

9:30 AM CrossFit

4 + 0

very scaled: 35lb snatch, singles, 10lb wall ball

12

Private

4:00 PM CrossFit

3 + 30

13

Hillary
May

9:30 AM CrossFit

3 + 19

14# wb, 45# snatch, 2x1 su

14

Emily
Wagner

9:30 AM CrossFit

3 + 10

Power Clean 55#, bike

15

Heather
Hovan

12:00 PM CrossFit

3 + 0

15

Laurie
Dymes

5:30 AM CrossFit

3 + 0

35#, 8#WB

16

Nikki
Stewart

9:30 AM CrossFit

0 + 0

46:50 3 miles 100 burpees 45 ghds