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Components

250401

Skill Work

Stretching

- AT-HOME -

Settings

Workout

CrossFit - Tue, Apr 1

General Warm-up (No Measure)

1 round:
200-meter jog, slow
10 alternating Spiderman stretch + reaches
10 alternating Samson lunges
:30 change in support drill
:30 falling forward drill
:30 position drill
200-meter run, faster

250401 (Time)

- RX -
5 rounds for time:
500-m row
400-m run
- Rest 3:00 between rounds.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
5 rounds for time:
250-m row
200-m run
- Rest 3:00 between rounds.

- MASTERS 55+ -
Same as Rx'd

Skill Work (Checkmark)

Post-workout
8 sets:
:20 hollow rocks
:10 rest

Stretching (Checkmark)

Accumulate:
:30 lacrosse ball roll bottom of foot/side
:30 standing hamstring stretch/side
:30 calf stretch/side

- AT-HOME - (Time)

5 rounds for time:
200-m single-DB carry/run (35/50 lb)
400-m run
- Rest 3:00 between rounds.
- Carry the dumbbell any way.

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

Whiteboard:

Tuesday, April 01, 2025

Male Clients

1

Eric
Micek

6:00 am CrossFit

28:26

holy quads

2

Eduardo
Tisoy

5:00 pm CrossFit

29:56

3

Danila
Morokov

5:00 pm CrossFit

30:13

4

Angel
Lecuona

7:00 am CrossFit

30:14

5

Karthik
Reddy Gadeela

7:00 am CrossFit

30:31

6

Eric
Leininger

5:00 pm CrossFit

30:33

3:47, 10:32, 17:15, 23:57, and 30:33

7

Shuan
Davis

5:00 am CrossFit

31:19

8

Kyle
Minton

12:00 PM CrossFit

31:22

3.45,10.25,17.22,24.22,31.22

9

Angel
Herrera

5:00 pm CrossFit

31:23

10

Chance
Oliver

6:00 am CrossFit

31:24

11

Brian
Jones

12:00 PM CrossFit

31:26

12

John
Carter

6:00 am CrossFit

32:01

13

Sagar
Gautam

5:00 pm CrossFit

32:07

14

Sergio
Palazzi

7:00pm CrossFit

32:15

15

Baron
Martin

12:00 PM CrossFit

32:16

16

Daniel
Russell

5:00 pm CrossFit

32:30

3:55,4:04,4:11,4:11,4:08

17

Tim
Ferguson

5:00 am CrossFit

32:47

18

Josh
Littauer

7:00 am CrossFit

32:49

19

Andrew
Tran

7:00pm CrossFit

32:51

3:48/4:10/4:12/4:24/4:18

20

Hitesh
Patel

5:00 am CrossFit

33:28

21

Mark
Brooks

5:00 am CrossFit

34:13

4:16,4:33,4:36,4:38,4:10

22

Chuck
Treanor

5:00 am CrossFit

34:27

4:15, 4:32, 4:40, 4:40, 4:20

23

Steven
Gallegos

5:00 am CrossFit

35:03

24

Kourtland
Hite

6:00 pm CrossFit

35:32

25

Joel
Gardner

6:00 am CrossFit

35:35

26

Antonio
Perez

5:00 pm CrossFit

36:20

27

Tom
Powers

5:00 am CrossFit

36:53

28

Anu
—

5:00 pm CrossFit

36:54

29

David
Guerra

5:00 am CrossFit

28:54

200m; Bike 1250m; Split Times: 3:21, 3:21, 3:28,3:16

30

Mickey
$ Admony

5:00 pm CrossFit

32:09

31

Gavin
Jackson

6:00 pm CrossFit

32:41

32

Ram
Machness

6:00 pm CrossFit

34:04

500 row 21 cal a.bike 420 432 428 429 415

33

Dimyrius
Owens

7:00pm CrossFit

0:00

33

Eric
Wrona

12:00 PM CrossFit

0:00

semifinal practice

Female Clients

1

Meg
Garfio

12:00 PM CrossFit

29:59

Ouch!!!!

2

Courtney
Tibiletti

5:00 pm CrossFit

33:36

3

Emerson
Ruley

12:00 PM CrossFit

33:38

4

Monette
Crain

6:00 pm CrossFit

34:30

5

Samantha
Lewis

12:00 PM CrossFit

34:34

6

Karina
Vega

5:00 am CrossFit

34:51

7

Stephanie
Carenza

5:00 am CrossFit

35:06

8

Luz
Retana

5:00 pm CrossFit

35:09

9

Claudia
Travers

5:00 pm CrossFit

35:47

500m row, 400 🏃🏻‍♀️

9

Kristi
Curl

12:00 PM CrossFit

35:47

10

Shivani
Patel

5:00 am CrossFit

35:56

11

Brittiana
Moya-MacIntyre

12:00 PM CrossFit

35:58

12

Luz
Perez

5:00 pm CrossFit

36:04

13

Sarah
Ezell

5:00 am CrossFit

36:38

14

Claire
Hung

7:00pm CrossFit

37:08

15

Kris
Fanning

7:00 am CrossFit

37:31

16

Hillie
Machness

6:00 pm CrossFit

38:07

17

Mindabeth
Levin

5:00 pm CrossFit

0:00

@home

18

Beth
Lee

5:00 am CrossFit

30:13

500 m row, 200 m run

19

Jessica
McNeil

5:00 am CrossFit

31:16

500m row, 200m run

20

Tara Lynn
Brisch

7:00pm CrossFit

31:20

1x 250. 4x 350/300

21

Cathy
Landry

12:00 PM CrossFit

31:40

400m bike >40rpm

22

Alegra
Alvarez

6:00 am CrossFit

34:15

1000m bike/round - 5:08/4:25/4:12/4:24/4:06

23

Elsie
Eyambe

7:00pm CrossFit

35:00

24

Mayra
Jovel

5:00 pm CrossFit

35:29

25

Mariia
Fogel

5:00 pm CrossFit

36:35

26

Kristie
Brooks

5:00 am CrossFit

37:12

1, 3, 4, 500m row & (2) 200s

27

Anu
A

7:00pm CrossFit

38:44

28

Preeti
Patnaik

7:00 am CrossFit

38:51

5.08,5.29,5.69,5.11,5.34