Public Whiteboard

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Components

Metcon

Deadlift

Dumbbell Bench Press

Settings

Workout

Wednesday

Primer

A: Metcon (Time)

Rx =
1 mile run

Rx+ =
2 mile run

May sub in 100/75 calorie bike.

Strength

B1: Deadlift (5 sets of 5 reps across )

B2: Dumbbell Bench Press (5 sets of 10 reps across)

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

Whiteboard:

Wednesday, March 30, 2022

Male Clients

1

Private

Open Gym

14:34

2

Stowe
Beam

CrossFit: 6:00 AM

15:45

total time: 1 mile (6:53), rest 1min, 100 bike (7:52)

3

yasser
elhariry

CrossFit: 5:00 AM

17:13

4

Andy
Kaestle

CrossFit: 5:00 AM

21:01

Run 2 miles, with weighted vest

5

BJ
Marsh

CrossFit: 5:00 AM

6:41

100 cal bike

6

John
Mullen

CrossFit: 5:00 AM

7:21

100 cal

7

Adam
Cole

CrossFit: 12:00 PM

8:30

flying

8

Private

Open Gym

9:00

Female Clients

1

Taylor
Turner

CrossFit: 5:30 PM

16:26

2

Laura
Pickrell

CrossFit: 6:00 AM

18:07

Treadmill

3

Myah
Pease

CrossFit: 5:00 AM

6:18

Bike

4

Megan
Landgraf

CrossFit: 5:30 PM

9:13

5

Anna
McKay

CrossFit: 4:30 PM

9:20

ish run

6

marjie
bish

CrossFit: 5:00 AM

10:38

Bike 3.2 miles 75 cal avg speed 18

7

Renee
Dunn

CrossFit: 4:30 PM

10:40

8

KRYSTAL
SEWELL

Open Gym

0:00

6 miles not for time