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Components
Weighted Sit-ups
Metcon
Pull-ups
Weighted Pull-ups
DB Bicep Curls
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
5/3/2017 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
5:20 PM CrossFit
Foundations 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (13/20)
Workout
5/3/2017
In's
To be done BEFORE class. Highly recommended you do it.
100 Double Unders
Yoga/Mobility
Dragon Pose. Rawr!
Warm-up
KB/Cardio Warm-Up
8 Minute Intervals
1. Single arm KB front squats
2. Single Jump Rope
3. ALT Step Jump Rope
4. KB Swings
Repeat
Skill/Strength
Weighted Sit-ups (3x20)
The AbMat Sit-up
Must hold weight inline with torso at all times. no swinging arms to gain momentum.
WOD
Metcon (Time)
4 Rounds for time
10 Strict Toes-2-Bar
10 Box Jumps, 24/20
15 Goblet Squats, 53/35
Superhero Training
Pull-ups (3xME)
Pull-ups
Weighted Pull-ups (3x8)
The Strict Pull-up
DB Bicep Curls (3x8)
self explanatory.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 03, 2017
Male Clients
1
Brandon
Dues
Open Gym 5:20AM-10:30AM
3 x 20
35# KB on chest.
1
Casey
Karins
5:20 AM CrossFit
3 x 20
10# plate
1
Craig
Maffei
5:20 PM CrossFit
3 x 20
25#
1
Cyrus
Medrano
4:10PM CrossFit
2 x 20
25#
1
Grant
McHaney
Lift Sesh w/ Jared 3PM-4P...
3 x 20
10lb plate
1
Jared
Williams
Lift Sesh w/ Jared 3PM-4P...
3 x 20
10lb
1
Jeremy
Springer
5:20 PM CrossFit
3 x 20
25#, 20#, 15#
1
King
Ray
5:20 PM CrossFit
3 x 20
10 lbs
1
LLOYD
HARRIS
4:10PM CrossFit
3 x 20
10lb plate
2
Freddy
Aubert
5:20 AM CrossFit
3 x 20
PVC pipe
2
Gary the Snail
(Sean Gresham)
Lift Sesh w/ Jared 3PM-4P...
3 x 20
10 lb
2
Jimmy
Kellenbence
6:30 AM CrossFit
3 x 20
15lb
2
mark
noon
5:20 AM CrossFit
3 x 20
10#
Female Clients
1
Bianca
Weber
5:20 PM CrossFit
3 x 20
10
1
Brianne
LeBlanc
4:10PM CrossFit
3 x 20
10#
1
Brittany
Pickard
5:20 AM CrossFit
3 x 20
10#
1
Christina
Tovar
5:20 PM CrossFit
3 x 20
1
Destinee
Medrano
4:10PM CrossFit
3 x 20
10#
1
Geralynn
Hughes
5:20 AM CrossFit
3 x 20
10 lbs
1
Hannah
Watkins
4:10PM CrossFit
3 x 20
10#
1
Heather
Powell
Lift Sesh w/ Jared 3PM-4P...
3 x 20
10
1
Kaitlyn
Vogel
4:10PM CrossFit
3 x 20
2 rounds at 15lb
1
Private
Lift Sesh w/ Jared 3PM-4P...
3 x 20
1
Katie
Harris
5:20 PM CrossFit
3 x 20
10#
1
Katie
Jaquet
4:10PM CrossFit
3 x 20
10lb plate
1
Kim
Coffee
9:30 AM CrossFit
3 x 20
#10
1
Laiken
Williams
Open Gym 5:20AM-10:30AM
3 x 20
used green band
1
Lauren
Leet
5:20 AM CrossFit
3 x 20
10#
1
Private
4:10PM CrossFit
3 x 20
1
Steph
Karins
5:20 AM CrossFit
3 x 20
15#
1
Tracy
Auber
6:30 AM CrossFit
3 x 20
15, 20 20
2
Charlotte
Anderson
9:30 AM CrossFit
3 x 20
10 lbs
2
Jennifer
Gagne
9:30 AM CrossFit
3 x 20
OH Band
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