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Bench Press

Metcon

Settings

Workout

CF4/1/22

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

Bench Press

10min to build then
5 reps @65%
5 reps @75%
Max Reps at 85%

Every 3 Minutes
Superset with 8-10 underhand grip Barbell Rows

Metcon (Time)

15 Down to 1
American Swings 53/35
Pushups

15min Time Cap

Extra Credit

6 Sets of 8-10 Alternating Barbell Curls
First set palms up, second set palms down
Rest 1 min between sets

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

Whiteboard:

Friday, April 01, 2022

Male Clients

1

Vance
Smith

CrossFit: 12:00 PM

1 x 8 @ 235 lbs

2

Jared
Barros

CrossFit: 9:00 AM

1 x 9 @ 200 lbs

3

miguel
reyes

CrossFit: 12:00 PM

1 x 6 @ 225 lbs

4

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 8 @ 155 lbs

5

Cristian
Vasquez

CrossFit: 5:30 PM

1 x 6 @ 185 lbs

6

Steve
Fair

Open Gym 10:00A-12:00P

1 x 5 @ 205 lbs

7

Frank
Fuentes

CrossFit: 5:30 PM

1 x 5 @ 195 lbs

8

Keith
Perry

CrossFit: 7:30 AM

1 x 5 @ 185 lbs

9

Joe
Gentile

CrossFit: 9:00 AM

1 x 5 @ 135 lbs

10

Warren
Schwikert

CrossFit: 12:00 PM

1 x 3 @ 205 lbs

11

ROBERT
JARRETT

CrossFit: 7:30 AM

1 x 4 @ 145 lbs

Female Clients

1

Mariela
Ramos

CrossFit: 6:00 AM

1 x 8 @ 105 lbs

2

BARBARA
ANDARA

CrossFit: 6:00 AM

1 x 7 @ 110 lbs

3

Devora
Langley

Open Gym 10:00A-12:00P

1 x 9 @ 85 lbs

4

Alexandria
H

CrossFit: 9:00 AM

1 x 5 @ 145 lbs

5

Julia
Gongora

CrossFit: 9:00 AM

1 x 5 @ 125 lbs

6

Alicia
coro

CrossFit: 12:00 PM

1 x 7 @ 85 lbs

65 for rows

7

Stephanie
Decolati

Open Gym 10:00A-12:00P

1 x 5 @ 115 lbs

8

Marilyn
Groce

CrossFit: 12:00 PM

1 x 7 @ 55 lbs

9

Sharon
Guadarrama

CrossFit: 6:00 AM

1 x 3 @ 105 lbs

10

Annmarie
Perone

CrossFit: 4:00 PM

1 x 3 @ 75 lbs

11

antonia
mcnamara

CrossFit: 5:00 AM

1 x 0 @ 75 lbs

65lb barbell row