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Components

Front Squat

Metcon

Settings

Workout

4/10/18

Weightlifting

Front Squat

Front Squat

Heavy Set at Each, Climbing:
5-4-3-2-1
Complete each set on the 3:00

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 4:
21/15 Calorie Row
21 T2B
21 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
15/12 Calorie Row
15 T2B
15 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
9/6 Calorie Row
9 T2B
9 Front Squats (155/105)

ADV RX as written
RX
(65/45)
(75/55)
(95/65)

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

Whiteboard:

Tuesday, April 10, 2018

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

1 x 1 @ 315 lbs

1

Patrick
Mizzell

8:30AM CrossFit Class

1 x 1 @ 315 lbs

2

Kyle
Baker

5:30 AM CrossFit

1 x 1 @ 295 lbs

3

Private

8:30AM CrossFit Class

1 x 1 @ 285 lbs

3

Derrick
Ledford

5:30 PM CrossFit

1 x 1 @ 285 lbs

3

Neil
Glezen

5:30 PM CrossFit

1 x 1 @ 285 lbs

4

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 255 lbs

4

Todd
Mehrmann

6:30 PM CrossFit

1 x 1 @ 255 lbs

5

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 235 lbs

6

Alto
Shambles

8:30AM CrossFit Class

1 x 1 @ 225 lbs

6

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 225 lbs

6

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 225 lbs

7

Andy
Pridmore

12:00 PM CrossFit

1 x 1 @ 215 lbs

7

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 215 lbs

8

Johnny
Quilla

4:00 PM CrossFit

1 x 1 @ 207 lbs

9

Chris
Morales

9:30 AM CrossFit

1 x 1 @ 205 lbs

9

malachi
mcquien

6:30 PM CrossFit

1 x 1 @ 205 lbs

9

Robert
Johnson

5:30 PM CrossFit

1 x 1 @ 205 lbs

9

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 205 lbs

9

Tom
Collins

5:30 PM CrossFit

1 x 1 @ 205 lbs

10

Lanny
Natoli

4:00 PM CrossFit

1 x 2 @ 195 lbs

failed 225

11

Ken
Buckstad

4:00 PM CrossFit

1 x 1 @ 185 lbs

12

Scotty
In Route

8:30AM CrossFit Class

1 x 1 @ 175 lbs

13

Jay
Parkhurst

6:30 PM CrossFit

1 x 1 @ 155 lbs

13

Kevin
Watters

6:30 PM CrossFit

1 x 1 @ 155 lbs

14

Joey
Quilla

4:00 PM CrossFit

1 x 1 @ 145 lbs

15

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 135 lbs

16

Miller
Towson

4:00 PM CrossFit

1 x 1 @ 125 lbs

17

Devon
Speckman

6:30 PM CrossFit

5 x 15 @ 0 lbs

17

Brad
May

5:30 PM CrossFit

1 x 1 @ 0 lbs

135# 4x4 across

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 215 lbs

2

Jill
Olinger

12:00 PM CrossFit

1 x 1 @ 180 lbs

3

Leslie
Auton

6:30 AM CrossFit

1 x 1 @ 175 lbs

4

Myra
Harmon

4:00 PM CrossFit

1 x 1 @ 160 lbs

5

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 140 lbs

5

Katie
Powell

9:30 AM CrossFit

1 x 1 @ 140 lbs

failed 160

6

Emma
Fitzsimmons

5:30 PM CrossFit

1 x 1 @ 135 lbs

6

Maddy
Fero

5:30 AM CrossFit

1 x 1 @ 135 lbs

6

Meghan
Lorentzen

5:30 PM CrossFit

1 x 1 @ 135 lbs

7

Amy
Plonk

4:00 PM CrossFit

1 x 1 @ 125 lbs

8

Lauran
Stump

6:30 PM CrossFit

1 x 1 @ 115 lbs

Thanks Greg!!

8

Rhonda
Halford

6:30 AM CrossFit

1 x 1 @ 115 lbs

8

Stacey
Nance

6:30 PM CrossFit

1 x 1 @ 115 lbs

9

Adrianne
Glezen

5:30 PM CrossFit

1 x 1 @ 110 lbs

9

Alyson
Denis

4:00 PM CrossFit

1 x 1 @ 110 lbs

9

Monica
Leatherman

12:00 PM CrossFit

1 x 1 @ 110 lbs

10

Angie
Clayton

9:30 AM CrossFit

1 x 1 @ 100 lbs

10

Nancy
Treadgold

6:30 AM CrossFit

1 x 1 @ 100 lbs

to box

11

Ashley
Blinson

8:30AM CrossFit Class

1 x 1 @ 85 lbs

11

Shelly
Walsh

12:00 PM CrossFit

1 x 1 @ 85 lbs

12

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 75 lbs

13

Meghan
Dymes

5:30 AM CrossFit

1 x 1 @ 70 lbs

14

Hillary
May

5:30 PM CrossFit

1 x 1 @ 65 lbs

14

Laurie
Dymes

5:30 AM CrossFit

1 x 1 @ 65 lbs

15

Pam
Floberg

6:30 PM CrossFit

1 x 1 @ 25 lbs

working on form

16

Miranda
Morales

8:30AM CrossFit Class

1 x 1 @ 0 lbs

2x1 @ 120 failed 1x1 @125