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Components

Front Squat

Back Squat

Metcon

Settings

Workout

Monday

No one is coming to save you. This life of yours is 100% your responsibility.

Warm-up

15 mins

Weightlifting

25 mins

E2MOM Front Squat
5@60%
5@70%
5@75%
5@75%

Rest 2 min after last 2 min interval

E2MOM Back Squat
5@60%
5@70%
5@75%
5@75%

Front Squat (5 @ 60%, 5 @ 70%, 2x5 @ 75%)

Front Squat

Back Squat (5 @ 60%, 5 @ 70%, 2x5 @ 75%)

Back Squat

Metcon

Metcon (Time)

3 Rounds
15 Pull-ups (Rx+ C2B)
15 Burpees
50 DU
15 T2B
15 Burpees

*15 minute cap

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

Whiteboard:

Monday, April 10, 2017

Male Clients

1

Robert
Herford

6:00 PM CrossFit

2 x 5 @ 275 lbs

1

Travis
Stutts

6:00 PM CrossFit

2 x 5 @ 275 lbs

2

Gary
Blount

7:00 PM CrossFit

2 x 5 @ 245 lbs

3

Carlos
Jara

5:00 PM CrossFit

2 x 5 @ 225 lbs

3

Kason
Davis

5:00 PM CrossFit

2 x 5 @ 225 lbs

4

Jason
Cansler

6:00 PM CrossFit

2 x 5 @ 175 lbs

4

Jason
Fish

5:00 PM CrossFit

2 x 5 @ 175 lbs

4

Todd
McDaniel

6:00 AM CrossFit

2 x 5 @ 175 lbs

5

Mark
Darvill

5:00 AM CrossFit

2 x 5 @ 170 lbs

6

Young
Kim

7:00 PM CrossFit

2 x 5 @ 165 lbs

7

Jose
Aguayo

5:00 PM CrossFit

2 x 5 @ 155 lbs

7

Private

6:00 PM CrossFit

2 x 5 @ 155 lbs

8

Jeb
Ware

9:00 AM CrossFit

2 x 5 @ 145 lbs

8

Steve
Schuler

5:00 PM CrossFit

2 x 5 @ 145 lbs

9

Gary
Sunstrom

9:00 AM CrossFit

2 x 5 @ 135 lbs

9

Sean
Kennedy

6:00 AM CrossFit

2 x 5 @ 135 lbs

10

Mike
Hannon

6:00 PM CrossFit

2 x 5 @ 115 lbs

10

Mike
Morelli

5:00 AM CrossFit

2 x 5 @ 115 lbs

11

Mike
Noll

9:00 AM CrossFit

2 x 5 @ 100 lbs

back squats

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

2 x 5 @ 155 lbs

2

Ann Marie
Hubbard

6:00 AM CrossFit

2 x 5 @ 127 lbs

105,120

3

Anna
Burdette

9:00 AM CrossFit

2 x 5 @ 115 lbs

4

Esther
Aguayo

5:00 PM CrossFit

2 x 5 @ 113 lbs

5

Courtney
Schuler

9:00 AM CrossFit

2 x 5 @ 105 lbs

85, 100, 105, 105

5

Shannon
Davis

11:00 AM CrossFit

2 x 5 @ 105 lbs

6

Michelle
Perno

5:00 PM CrossFit

2 x 5 @ 103 lbs

7

Lisa
Hovis

11:00 AM CrossFit

2 x 5 @ 100 lbs

7

Macaira
Herford

6:00 PM CrossFit

2 x 5 @ 100 lbs

8

Georgia
Rivers

6:00 AM CrossFit

2 x 5 @ 95 lbs

9

Cara
Stutts

6:00 PM CrossFit

2 x 5 @ 85 lbs

9

Corey
Knight

7:00 PM CrossFit

2 x 5 @ 85 lbs

9

Emily
Varner

7:00 PM CrossFit

2 x 5 @ 85 lbs

9

Laura
Sandy

5:00 PM CrossFit

2 x 5 @ 85 lbs

70, 80, 85

9

Page
Hannon

6:00 PM CrossFit

2 x 5 @ 85 lbs

10

Jenny
Rosas

5:00 PM CrossFit

2 x 5 @ 75 lbs

10

Kristal
Mainsah

5:00 PM CrossFit

2 x 5 @ 75 lbs

10

Nikki
Kirsch

7:00 PM CrossFit

2 x 5 @ 75 lbs

10

Seirra
Dawson

6:00 PM CrossFit

2 x 5 @ 75 lbs

11

Ivette
Morales

9:00 AM CrossFit

2 x 5 @ 70 lbs

12

Jasmine
Nivens

5:00 PM CrossFit

2 x 5 @ 67 lbs

13

Pam
Overcash

9:00 AM CrossFit

2 x 5 @ 55 lbs

14

Kelsey
Hight

5:00 PM CrossFit

2 x 5 @ 45 lbs

Strict press (not allowed to squat yet)