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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
BSBSB - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (19/13)
Workout
BSBSB
WOD
Metcon (Time)
Rx+
30 Box Jumps (30/24 inch.)
20 Single Arm DB OHS (R) (50/35 lbs.)
40 Burpee
20 Single Arm DB OHS (L)
30 Box Jumps
Rx
30 Box Jumps (24/20 inch.)
20 Single Arm DB OHS (R) (35/20 lbs.)
40 Burpee
20 Single Arm DB OHS (L)
30 Box Jumps
Fitness
20 Step-up and Overs
20 Single Arm DB Front Squat (R)
20 Burpee
20 Single Arm DB Front Squat (L)
20 Step-up and Overs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 20, 2018
Male Clients
1
Chris
“Old Man” ...
6:30pm CrossFit All Level...
7:15
Sorry Joey!
2
Joe
Gaylor
Noon CrossFit All Levels
8:53
3
Marky
Cat
6:30pm CrossFit All Level...
11:40
4
Francisco
Garcia
4:30pm CrossFit All Level...
12:02
5
Andres
Salazar
5:30am CrossFit All Level...
9:54
6
Del
Tutt
6:30pm CrossFit All Level...
9:55
7
Michael
Mowry
Noon CrossFit All Levels
10:23
30 in box
8
Aaron
Barvitz
5:30am CrossFit All Level...
11:45
9
Thomas
Badger
6:30pm CrossFit All Level...
5:25
Fitness w 20lbs
10
Nathan
Mullins
Noon CrossFit All Levels
6:05
24 in box 50lb front squats
11
Nicholas
Anderson
6:30pm CrossFit All Level...
6:09
12
The
Godfather
5:30pm CrossFit All Level...
7:56
Rx FS
13
Private
Noon CrossFit All Levels
8:50
14
Steven
Raisor
Noon CrossFit All Levels
9:35
box jumps 20", 20lb front squats
15
Deuce
News
6:30pm CrossFit All Level...
10:20
RX with step overs and 20#. #lastwod #seeyouFBCF #Thanks4thememor...
16
John
Iskandar
6:30pm CrossFit All Level...
11:04
Rx except 20# OHS
17
sam
jones
6:30pm CrossFit All Level...
11:39
Rx scheme with 20lb db
18
Lyman
Anderson
6:30pm CrossFit All Level...
11:56
rx reps 25# ohs
19
Ben
Garcia
5:30am CrossFit All Level...
12:57
scale OHS 15lbs
Female Clients
1
Kendra
Lowry
6:30pm CrossFit All Level...
6:35
2
Lindsey
Beagley
5:30pm CrossFit All Level...
11:47
3
Kate
Gonzalez
6:30am CrossFit All Level...
11:06
4
Hilary
Thomas
4:30pm CrossFit All Level...
11:32
5
Alesha
Asijie
5:30am CrossFit All Level...
11:42
6
Emily
Goldman
6:30pm CrossFit All Level...
6:25
Fitness. OHS @20ibs
7
Amanda
Phox
Noon CrossFit All Levels
6:29
fitness with box jumps, 15 lbs on squat
8
Savanna
Fallon
6:30am CrossFit All Level...
6:43
9
valerie
anderson
6:30pm CrossFit All Level...
6:51
15 inch box jump front squat
10
Private
Noon CrossFit All Levels
6:52
11
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
7:12
12
Private
Noon CrossFit All Levels
7:48
13
Amanda
McFarland
6:30pm CrossFit All Level...
8:31
30/20/40/20/30 20lb fs steup ovrs
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