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Components
Weighted Pull-ups
Pull-ups
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Elbow Grease - 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):
14 (11/3)
Workout
Elbow Grease
Weightlifting
Weighted Pull-ups (5 x 2 )
The Strict Pull-up
Pull-ups (5 x Max)
Pull-ups
WOD
Metcon (Time)
Rx+
9-15-21
Knees-to-Elbows
Alt. DB Power Snatches (50/35 lb.)
Rx
9-15-21
Knees-to-Elbows
Alt. DB Power Snatches (35/20 lb.)
Fitness
9-15-21
Hanging Knee Raise
Alt. DB Power Snatches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 26, 2019
Male Clients
1
Jon
Fallon
Noon CrossFit All Levels
5 x 2 @ 90 lbs
first@95
2
Trrennt
Gardner
Noon CrossFit All Levels
5 x 2 @ 72 lbs
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
5 x 2 @ 70 lbs
4
Brian
Prout
5:30pm CrossFit All Level...
5 x 2 @ 53 lbs
4
Brock
Johnson
5:30pm CrossFit All Level...
5 x 2 @ 53 lbs
5
jason
woodall
5:30am CrossFit All Level...
5 x 2 @ 40 lbs
6
Lyman
Anderson
6:30pm CrossFit All Level...
5 x 2 @ 36 lbs
7
#Derek
Wilcock
5:30am CrossFit All Level...
5 x 2 @ 35 lbs
7
Francisco
Garcia
Noon CrossFit All Levels
5 x 2 @ 35 lbs
7
The
Godfather
Noon CrossFit All Levels
5 x 2 @ 35 lbs
8
Private
9am CrossFit All Levels
5 x 2 @ 15 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
5 x 2 @ 35 lbs
2
Mia
McCorkel
6:30pm CrossFit All Level...
5 x 2 @ 20 lbs
3
Savanna
Fallon
6:30pm CrossFit All Level...
5 x 2 @ 10 lbs
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