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CF4/15/22

Full Week Programming

This is the last building week before we test all of these out next week!! So give it your all on these max rep tests and some BIG Lunge numbers to start the week :)

Monday: Back Rack Lunges
Tuesday: Push Press
Wednesday: Long Form Cardio :)
Thursday: Power Clean & Front Squat
Friday: Bench Press

Bench Press

5 Reps at 75%
3 Reps at 85%
Max Reps at 95%

Every 3minutes Superset with 8-10 Underhand Grip Barbell Rows

Metcon (Time)

50-40-30-20-10
Double Under (same singles)
Abmat Sit-ups
*5 Box Jumps after each 24/20
RX+ 30"

So it goes 50 DUs then 5 BJ the 50 sit-ups 5 BJ, 40s and so on

Extra Credit

4 sets of 10 Mixed Grip Bicep Curls

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

Whiteboard:

Friday, April 15, 2022

Male Clients

1

Roy
Piazza

CrossFit: 9:00 AM

1 x 6 @ 155 lbs

2

Jared
Barros

CrossFit: 5:00 AM

1 x 4 @ 225 lbs

3

Vance
Smith

CrossFit: 12:00 PM

1 x 3 @ 260 lbs

4

Roussos
Koliakoudakis

CrossFit: 12:00 PM

1 x 3 @ 235 lbs

5

joseph
tepe

CrossFit: 7:30 AM

1 x 3 @ 195 lbs

6

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 3 @ 180 lbs

7

Nathan
Zimnik

CrossFit: 12:00 PM

1 x 2 @ 235 lbs

8

Eric
Culberson

CrossFit: 7:30 AM

1 x 2 @ 215 lbs

9

ROBERT
JARRETT

CrossFit: 12:00 PM

1 x 2 @ 165 lbs

10

Frank
Fuentes

CrossFit: 5:30 PM

1 x 1 @ 235 lbs

Female Clients

1

Kim
Davis

CrossFit: 7:30 AM

1 x 3 @ 115 lbs

2

Devora
Langley

CrossFit: 4:00 PM

1 x 3 @ 105 lbs

3

Marilyn
Groce

CrossFit: 12:00 PM

1 x 5 @ 60 lbs

4

Annmarie
Perone

CrossFit: 9:00 AM

1 x 3 @ 85 lbs

5

Mariela
Ramos

CrossFit: 6:00 AM

1 x 2 @ 120 lbs

6

Ashley
Cole

CrossFit: 7:30 AM

1 x 2 @ 85 lbs

6

Danielle
LaBom

CrossFit: 4:00 PM

1 x 2 @ 85 lbs

7

Alexandria
H

CrossFit: 6:00 AM

1 x 1 @ 165 lbs

8

Taous
Alik

CrossFit: 9:00 AM

1 x 2 @ 75 lbs

9

Katalin
Kurko

CrossFit: 7:30 AM

1 x 1 @ 93 lbs

5 reps 73 lbs 3 reps 83 lbs 1 rep 93 lbs