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Components
Power Clean
Front Squat
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF3/31/22 - 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 (13/11)
Workout
CF3/31/22
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
Power Clean
5 Reps at 65%
5 Reps at 75%
5 Reps at 85%
Front Squat
Superset with Above Every 4minutes
5 Reps at 65%
5 Reps at 75%
Max Reps at 85%
Metcon (AMRAP - Reps)
10min to get as far as possible
50 Wall Balls 20/14
10 Cal Row
40 Wall Balls
20 Cal Row
30 Wall Balls
30 Cal Row
20 Wall Balls
40 Cal Row
10 Wall Balls
50 Cal Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 31, 2022
Male Clients
1
Jacob
Bitran
CrossFit: 4:00 PM
1 x 5 @ 215 lbs
2
Cristian
Vasquez
CrossFit: 5:30 PM
1 x 5 @ 185 lbs
2
Johnny
Trujillo
CrossFit: 5:00 AM
1 x 5 @ 185 lbs
2
Keith
Perry
CrossFit: 7:30 AM
1 x 5 @ 185 lbs
3
BENJAMIN
LARVIE
CrossFit: 12:00 PM
1 x 5 @ 175 lbs
3
Jordan
Brill
CrossFit: 5:30 PM
1 x 5 @ 175 lbs
4
Steve
Fair
CrossFit: 12:00 PM
1 x 5 @ 165 lbs
5
ROBERT
JARRETT
CrossFit: 4:00 PM
1 x 5 @ 155 lbs
6
Justin
Lafferty
CrossFit: 5:30 PM
1 x 5 @ 130 lbs
7
Vito
DiStefano
CrossFit: 7:30 AM
1 x 5 @ 80 lbs
8
Frank
Fuentes
CrossFit: 5:30 PM
1 x 4 @ 185 lbs
8
miguel
reyes
CrossFit: 12:00 PM
1 x 4 @ 235 lbs
8
Vance
Smith
CrossFit: 9:00 AM
1 x 4 @ 195 lbs
Female Clients
1
Julia
Gongora
CrossFit: 9:00 AM
1 x 5 @ 155 lbs
2
Stephanie
Decolati
CrossFit: 6:00 AM
1 x 5 @ 145 lbs
3
Alexandria
H
CrossFit: 9:00 AM
1 x 5 @ 135 lbs
3
Kandice
Ruckle
CrossFit: 7:30 AM
1 x 5 @ 135 lbs
3
Mariela
Ramos
CrossFit: 6:00 AM
1 x 5 @ 135 lbs
4
Alicia
coro
CrossFit: 4:00 PM
1 x 5 @ 115 lbs
4
Devora
Langley
CrossFit: 4:00 PM
1 x 5 @ 115 lbs
5
Kim
Davis
CrossFit: 9:00 AM
1 x 5 @ 110 lbs
6
brianne
meyer
CrossFit: 9:00 AM
4 x 5 @ 75 lbs
7
Raynette
John
CrossFit: 9:00 AM
4 x 5 @ 65 lbs
8
Marilyn
Groce
CrossFit: 12:00 PM
1 x 5 @ 60 lbs
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