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Components
Front Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hold On Tightly - Firebird CrossFit
Class
(All)
5:30am 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):
42 (20/22)
Workout
Hold On Tightly
Weightlifting
Front Squat (3 x 5 )
Front Squat
WOD
Metcon (Time)
Rx+
45 Double-unders
1 min. Squat Hold
20 Front Squats (115/75 lb.)
1 min. Plank Hold
3 rounds
Rx
35 Double-unders
1 min. Squat Hold
20 Front Squats (95/65 lb.)
1 min. Plank Hold
3 rounds
Fitness
35 Speed Steps
1 min. Squat Hold
15 Front Squats
1 min. Plank Hold
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 22, 2019
Male Clients
1
Phresh
Prince of ...
5:30pm CrossFit All Level...
3 x 5 @ 295 lbs
2
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 5 @ 250 lbs
3
Jon
Fallon
9am CrossFit All Levels
3 x 5 @ 225 lbs
4
Brock
Johnson
9am CrossFit All Levels
3 x 5 @ 215 lbs
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 x 5 @ 215 lbs
4
Cody
Brown
9am CrossFit All Levels
3 x 5 @ 215 lbs
5
Aaron
Barvitz
5:30pm CrossFit All Level...
3 x 5 @ 185 lbs
5
Del
Tutt
5:30pm CrossFit All Level...
3 x 5 @ 185 lbs
215x1 set
5
Private
9am CrossFit All Levels
3 x 5 @ 185 lbs
5
Michael
Mowry
Noon CrossFit All Levels
3 x 5 @ 185 lbs
185, 195, 205
5
Private
Noon CrossFit All Levels
3 x 5 @ 185 lbs
5
The
Godfather
Noon CrossFit All Levels
3 x 5 @ 185 lbs
5
Trent
Rasmussen
5:30pm CrossFit All Level...
3 x 5 @ 185 lbs
6
jason
woodall
5:30am CrossFit All Level...
3 x 5 @ 165 lbs
7
Daniel
Nosko
6:30pm CrossFit All Level...
3 x 5 @ 155 lbs
8
John
Iskandar
4:30pm CrossFit All Level...
3 x 5 @ 145 lbs
9
Francisco
Garcia
Noon CrossFit All Levels
3 x 5 @ 135 lbs
9
Ron
Fleming
4:30pm CrossFit All Level...
3 x 5 @ 135 lbs
10
Mahadev
Kakade
6:30pm CrossFit All Level...
3 x 5 @ 115 lbs
11
Jeffrey
Palmer
4:30pm CrossFit All Level...
3 x 5 @ 95 lbs
Female Clients
1
Kate
Gonzalez
4:30pm CrossFit All Level...
3 x 5 @ 145 lbs
2
Johna
Kobold
5:30am CrossFit All Level...
3 x 5 @ 135 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 5 @ 135 lbs
2
Maron
Walker
5:30pm CrossFit All Level...
3 x 5 @ 135 lbs
3
Amanda
McFarland
4:30pm CrossFit All Level...
3 x 5 @ 125 lbs
4
Mia
McCorkel
6:30pm CrossFit All Level...
3 x 5 @ 115 lbs
5
Annie
Lewis
9am CrossFit All Levels
3 x 5 @ 110 lbs
5
Lauren
Pew
9am CrossFit All Levels
3 x 5 @ 110 lbs
6
amy
an
5:30pm CrossFit All Level...
3 x 5 @ 105 lbs
6
silvia
laub
5:30pm CrossFit All Level...
3 x 5 @ 105 lbs
7
Tawna
Wedin
Noon CrossFit All Levels
3 x 5 @ 103 lbs
8
Catalina
Johnson
5:30pm CrossFit All Level...
3 x 5 @ 95 lbs
8
Christine
Rosini
6:30pm CrossFit All Level...
3 x 5 @ 95 lbs
8
Savanna
Fallon
6:30pm CrossFit All Level...
3 x 5 @ 95 lbs
9
Hilary
Thomas
4:30pm CrossFit All Level...
3 x 5 @ 85 lbs
10
Private
9am CrossFit All Levels
3 x 5 @ 65 lbs
11
Isabella
Rosini
6:30pm CrossFit All Level...
3 x 5 @ 60 lbs
11
Joy
Thomas
4:30pm CrossFit All Level...
3 x 5 @ 60 lbs
12
Erica
Lugo
5:30pm CrossFit All Level...
3 x 5 @ 55 lbs
12
savannah
kokaliares
9am CrossFit All Levels
3 x 5 @ 55 lbs
13
Calli
Rasmussen
9am CrossFit All Levels
3 x 5 @ 50 lbs
14
Amanda
Phox
6:30pm CrossFit All Level...
1 x 5 @ 127 lbs
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