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Components
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Free Class Friday - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:30PM Open Gym
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (14/23)
Workout
Free Class Friday
Similar to the past Free Class Friday we had, there will be a lot of alternating for this workout. What that means is, you get to rest while your partner works, so as easy as it would be to throttle back while you're working, keep in mind that you'll have plenty of time to recover during your partner's turn. So find that steady intensity, hold your pace and make your partner proud! Happy Friday!
Open - Performance - Fitness
Metcon (Time)
Teams of 2
For Time:
1,000 meter Row
12 Synchronized Burpees
100 Kettlebell Swings (53/35)
12 Synchronized Burpees
100 Air Squats
12 Synchronized Burpees
400 meter Run
12 Synchronized Burpees
Row split up as desired. Run together.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 03, 2019
Male Clients
1
Colin
Fabry
9:00AM to 12:30PM Open Gy...
13:06
With Jen, MY Swole Mate
2
Justin
Ball
5:00 AM CrossFit
13:58
w/ Kimber
3
Bill
Olson
4:30 PM CrossFit
14:21
w/Jeff
3
Jeffrey
Stark
4:30 PM CrossFit
14:21
w/ Bill
4
Benjamin
Green
5:30 PM CrossFit
14:57
w/jenna
5
Daren
Layton
5:00 AM CrossFit
15:47
w/ Cindy
6
Private
3:30 PM Crossfit
15:48
6
Private
3:30 PM Crossfit
15:48
7
Dennis
Florence
5:30 PM CrossFit
15:57
i'm fast. i'm very fast.
8
Joseph
Stier
4:30 PM CrossFit
17:00
9
Josh
Randall
4:30 PM CrossFit
19:29
w/ courtney
10
Javier
Gomez
5:00 AM CrossFit
19:45
w Owen
11
Matthew
Houde
5:00 AM CrossFit
12:10
Solo
12
Owen
Chandler
5:00 AM CrossFit
20:00
Female Clients
1
Jennifer
Schleicher
9:00AM to 12:30PM Open Gy...
13:06
With Colin, my swolemate!
2
Kimber
Burger
5:00 AM CrossFit
13:58
My bro Justin!
3
Kaitlyn
Fabry
9:00AM to 12:30PM Open Gy...
14:27
Coach Megan
3
Megan
Sturgeon
9:00AM to 12:30PM Open Gy...
14:27
w/ Kaitlyn F.
4
Private
9:00AM to 12:30PM Open Gy...
14:55
4
Rachel
Balsiger
9:00AM to 12:30PM Open Gy...
14:55
w/ my friend Kristen F.
5
Jenna
Steele
5:30 PM CrossFit
14:57
6
Emily
Robinson
3:30 PM Crossfit
15:26
With Kim
6
Kimberly
Johnson
3:30 PM Crossfit
15:26
7
Cindy
Layton
5:00 AM CrossFit
15:47
w/Daren
8
Ali
Florence
5:30 PM CrossFit
15:57
ded
9
Andrea
Fabry
3:30 PM Crossfit
18:37
with Samie
10
Allison
Cesare
6:30 PM Crossfit
18:54
im fast, very fast with kim
10
Kimberly
Anderson
6:30 PM Crossfit
18:54
slow and steady w/ Allison
11
Amanda
Funke
8:00 AM CrossFit
22:10
Team of 3 w/Tammy & Sam 1250row, 150kb, 150 air squat
11
Samantha
Vigil
8:00 AM CrossFit
22:10
3some baby! Amanda-Tammy-Me 1250m Row; 150kb swings; 150 air squa...
11
Tammy
Houde
8:00 AM CrossFit
22:10
Threesome :) Sam & Amanda F 150 KB swings 35lbs 150 Air Squats
12
Heather
Shepherd
3:30 PM Crossfit
22:24
13
Samie
Garcia
3:30 PM Crossfit
18:37
26# kb
14
Courtney
Randall
4:30 PM CrossFit
19:29
26 lb kb
15
Jennifer
Bury
8:00 AM CrossFit
21:15
15
Melissa
Tanner
8:00 AM CrossFit
21:15
scaled: skipped air squats/burpees round used bike .5miles instea...
16
Zoe
Shepherd
3:30 PM Crossfit
22:24
#26 kb
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