Public Whiteboard

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Components

Deadlift

Good Mornings

Metcon

1-Mile Run

Settings

Workout

Not afraid

Strength

A: Deadlift (3X5 climbing)

B: Good Mornings (3X5 climbing)

Good Mornings

Conditioning

Metcon (Time)

4 rounds Time cap 12

12 T2B, T2R or Ghd sit ups
24 AKBS 53/35
200 m run or 250/200 m row

CFT Run Club

This week will be an easy taper week. The long run on Saturday will be at 1 PM, 6 miles, starting from Earnest brew Works promptly at 1 PM. Next week we will return to higher mileage, and then begin the two week taper leading up to the race.
Mid week: just a single easy 4 mile run (vest up grinders). Pick a single mile in the middle ( mile 2 or 3) and push the pace for that mile. Record your results!

1-Mile Run (Time)

Max Effort 1-Mile Run

1 mile tempo run in the middle of a 4 mile easy run

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

Whiteboard:

Wednesday, March 30, 2022

Clients:

Clients

1

Ricky
Pratt

4 PM open gym

1 x 5 @ 385 lbs

not double overhand grip

2

Brandon
Beefcake

5PM WOD

1 x 5 @ 355 lbs

felt like i had 365

3

Mickey
MetCon

4 PM open gym

1 x 5 @ 352.8 lbs

hex

4

Mike
Pappas

Homebody/Not in class

1 x 5 @ 350 lbs

5

Charlie
Krueger

5PM WOD

1 x 5 @ 315 lbs

5

Jim
Sutphin

6 AM WOD

1 x 5 @ 315 lbs

No shoes, double overhand

5

nick
davis

4 PM open gym

1 x 5 @ 315 lbs

6

Stephen
Hong

4 PM open gym

1 x 5 @ 285 lbs

7

Cash
Krueger

5PM WOD

1 x 5 @ 275 lbs

7

Stephen
Dooley

12PM WOD

1 x 5 @ 275 lbs

3 at 300

8

Nikki
Barbell

4 PM open gym

1 x 5 @ 250 lbs

9

Erin
Konopacke

5PM WOD

1 x 5 @ 235 lbs

9

Michael
Lindley

6 AM WOD

1 x 5 @ 235 lbs

10

Corinne
Howe

5PM WOD

1 x 5 @ 195 lbs

11

Stacey
Ice

4 PM open gym

1 x 5 @ 175 lbs

11

Tori
Stickels

4 PM open gym

1 x 5 @ 175 lbs

12

Shannon
Northrup

5PM WOD

1 x 5 @ 135 lbs

13

Rita
Ivan

12PM WOD

1 x 5 @ 125 lbs

85#, 105, 125

14

Jennifer
Straka

5PM WOD

1 x 5 @ 115 lbs

15

Delaney
Krueger

6 AM WOD

1 x 5 @ 105 lbs

16

Dana
Best

5PM WOD

3 x 5 @ 50 lbs