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Components

Back Squat

Metcon

Metcon

Settings

Workout

Friday

Strength

A: Back Squat (Heavy Single )

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx =
11 minute AMRAP of:
100 double-unders
50 wall balls (20/14)

Rx+=
wall ball (30/20)

Extra

C: Metcon (Time)

Rx =
30 bar muscle ups for time

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

Whiteboard:

Friday, April 22, 2022

Male Clients

1

Isaac
Cleveland

Open Gym

1 x 1 @ 365 lbs

parallel and kept chest up, no form break down=happy lift

2

Andy
Kaestle

CrossFit: 5:00 AM

1 x 1 @ 340 lbs

3

Jon
Falkenburg

CrossFit: 6:00 AM

1 x 1 @ 335 lbs

LETS GOOOOOOO

4

Derek
Odom

Open Gym

1 x 1 @ 315 lbs

5

John
Mullen

Open Gym

1 x 1 @ 285 lbs

6

BJ
Marsh

CrossFit: 5:00 AM

1 x 1 @ 265 lbs

7

Ben
Kulp

CrossFit: 12:00 PM

1 x 1 @ 230 lbs

8

Private

CrossFit: 5:00 AM

4 x 5 @ 225 lbs

8

Private

Open Gym

1 x 1 @ 225 lbs

9

yasser
elhariry

CrossFit: 5:00 AM

1 x 1 @ 205 lbs

Female Clients

1

Anna
McKay

CrossFit: 12:00 PM

1 x 1 @ 255 lbs

Road to three hundo baby!

2

Alaina
Savage

CrossFit: 6:00 AM

1 x 1 @ 240 lbs

3

Laura
Pickrell

CrossFit: 6:00 AM

1 x 1 @ 238 lbs

4

Irma
Vlasac

CrossFit: 6:00 AM

1 x 1 @ 210 lbs

5

Megan
Landgraf

Open Gym

1 x 1 @ 205 lbs

Finally 🥳

5

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 1 @ 205 lbs

6

Bonnie
McDonald

CrossFit: 12:00 PM

1 x 1 @ 200 lbs

7

marjie
bish

CrossFit: 5:00 AM

1 x 1 @ 185 lbs

Work on breath at lighter weight

8

Gillian
Sowden

Open Gym

1 x 1 @ 163 lbs

9

Liz
Storn

CrossFit: 5:00 AM

1 x 1 @ 155 lbs