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Components

Shoulder Press

500m Row

Metcon

Settings

Workout

4.29.19

Warm Up
3x
250m Row
5/5 DB Shoulder Press
10 Jumping lunges

Shoulder Press (5 x 3 @ 85%)

Shoulder Press

500m Row (Time)

Max Effort 500m Row

500m Row

Coach Tip* All out effort from start to finish. Stay mentlly strong this one will test your mentl fortitude.

Metcon (Time)

For Time(10min)
10-9-8-7-6-5-4-3-2-1
DB Squats(2 DBs)
Pull ups

Coach Tip* The weight you choose for the squats should have you completing all sets unbroken. Modify pull ups so you can finish them quick and get back to the squats. This should be a fast Metcon.

Cool Down
Coach led stretches

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

Whiteboard:

Monday, April 29, 2019

Male Clients

1

Wade
Memmott

8:00 am CrossFit

5 x 3 @ 165 lbs

2

Chris
Godfrey

11:45 AM CrossFit

5 x 3 @ 155 lbs

3

Donnie
Keller

5:30 pm CrossFit

5 x 3 @ 135 lbs

3

Eric
Resman

6:00 am CrossFit

5 x 3 @ 135 lbs

4

Bobby
Fuentes

8:00 am CrossFit

5 x 3 @ 125 lbs

4

Ken
Saksa

6:00 am CrossFit

5 x 3 @ 125 lbs

5

Costa
Poulias

8:00 am CrossFit

5 x 3 @ 115 lbs

5

Kevin
Potter

4:30 pm CrossFit

5 x 3 @ 115 lbs

6

Marshall
Crosby

6:00 am CrossFit

5 x 3 @ 110 lbs

7

Christopher
Celano

4:30 pm CrossFit

5 x 3 @ 95 lbs

7

Diego
Mateo

6:00 am CrossFit

5 x 3 @ 95 lbs

7

Kevin
Ortega

6:00 am CrossFit

5 x 3 @ 95 lbs

95 lbs

7

Troy
LyTell

4:30 pm CrossFit

5 x 3 @ 95 lbs

8

Andy
Hengstebeck

11:45 AM CrossFit

5 x 3 @ 90 lbs

9

Giuseppe
Carvelli

11:45 AM CrossFit

3 x 10 @ 90 lbs

Female Clients

1

Samantha
Leppo

8:00 am CrossFit

5 x 3 @ 85 lbs

2

Sarah
Plocharczyk

11:45 AM CrossFit

5 x 3 @ 80 lbs

1X3 @85

3

Kelly
Stakely

8:00 am CrossFit

5 x 3 @ 75 lbs

4

Ashley
Matita

4:30 pm CrossFit

5 x 3 @ 70 lbs

5

Stephanie
Faust

4:30 pm CrossFit

5 x 3 @ 65 lbs

5

Stephanie
McCarthy

4:30 pm CrossFit

5 x 3 @ 65 lbs

6

Ana
Soundara

6:00 am CrossFit

5 x 3 @ 60 lbs

6

Brynn
Lytell

4:30 pm CrossFit

5 x 3 @ 60 lbs

6

Laura
Paradiso

6:00 am CrossFit

5 x 3 @ 60 lbs

6

Lauren
Schwartzman

6:00 am CrossFit

5 x 3 @ 60 lbs

7

Nancy
Finch

8:00 am CrossFit

5 x 3 @ 55 lbs

8

Marilyn
Stein

8:00 am CrossFit

5 x 3 @ 50 lbs

did 2 @ 55lbs

9

Lynsey
Hathcock

6:00 am CrossFit

1 x 1 @ 135 lbs

5x3 @115