Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Split Jerk

Metcon

Settings

Workout

5/8/19

Eric and I are heading out of town for a much needed quick weekend getaway. We are not going to close the gym because we have so many longtime very trustworthy members. So instead of closing from Friday - Sunday we are going to have Open gym for the classes that we do not have a coach for. As of now Classes with a coach will be: Friday 5:30am (Kyle) Friday 4pm - close (Dane) Saturday 9:30am (Dane) If you are there and the doors are locked please text us and we will send you the code to get in. IF A NEW PERSON COMES IN PLEASE DO NOT LET THEM WORKOUT! TELL THEM TO CALL US OR COME BACK ON MONDAY If you have any questions about locking up or anything please call me at 704-778-1408. Thank you for understanding!

Weightlifting

Split Jerk (5x1 Climbing)

Split Jerk

Metcon

Metcon (Time)

For Time:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run

ADV Rx Barbell – 135/95
ADV Rx Kettlebell – 32/24kg

RX Barbell - 115/80
RX Kettlebell - 24/16kg

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

Whiteboard:

Wednesday, May 08, 2019

Male Clients

1

Colby
Wollak

8:30AM CrossFit Class

1 x 1 @ 255 lbs

1

Patrick
Mizzell

8:30AM CrossFit Class

1 x 1 @ 255 lbs

2

Dane
Sonnenberg

5:30 PM CrossFit

1 x 1 @ 245 lbs

2

Kenny
Hastings

4:00 PM CrossFit

1 x 1 @ 245 lbs

3

Todd
Mehrmann

8:30AM CrossFit Class

1 x 1 @ 225 lbs

4

Bob
Swadley

12:00 PM CrossFit

1 x 1 @ 215 lbs

5

Brent
Miller

12:00 PM CrossFit

1 x 1 @ 195 lbs

5

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 195 lbs

2 @ 195 -second for form

6

Jay
Parkhurst

5:30 PM CrossFit

1 x 1 @ 185 lbs

6

Josh
Roberts

5:30 PM CrossFit

1 x 1 @ 185 lbs

6

Lanny
Natoli

5:30 PM CrossFit

1 x 1 @ 185 lbs

6

Neil
Glezen

5:30 PM CrossFit

1 x 1 @ 185 lbs

6

Stephen
Kent

4:00 PM CrossFit

1 x 1 @ 185 lbs

7

Daniel
Leatherman

5:30 AM CrossFit

1 x 1 @ 175 lbs

7

Jason
Denis

5:30 PM CrossFit

1 x 1 @ 175 lbs

7

Jonathan
Austin

5:30 AM CrossFit

1 x 1 @ 175 lbs

8

Danny
Eckard

6:30 AM CrossFit

1 x 1 @ 165 lbs

8

Robert
Johnson

5:30 PM CrossFit

1 x 1 @ 165 lbs

9

Mike
Alfred

5:30 AM CrossFit

1 x 1 @ 155 lbs

10

Al
Moody

5:30 AM CrossFit

1 x 1 @ 145 lbs

10

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 145 lbs

10

Evan
Mason

5:30 PM CrossFit

1 x 1 @ 145 lbs

10

Tyler
Denis

5:30 PM CrossFit

1 x 1 @ 145 lbs

11

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 125 lbs

12

Brayden
Conrad

6:30 PM CrossFit

1 x 1 @ 115 lbs

12

Jordan
Calhoun

5:30 AM CrossFit

1 x 1 @ 115 lbs

13

Derek
Halford

6:30 AM CrossFit

1 x 1 @ 90 lbs

14

Jesse
Patterson

4:00 PM CrossFit

1 x 1 @ 65 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 195 lbs

2

Cambell
Vander Haar

5:30 PM CrossFit

1 x 1 @ 165 lbs

3

Teeter
Miller

4:00 PM CrossFit

1 x 1 @ 150 lbs

4

Myra
Harmon

4:00 PM CrossFit

1 x 1 @ 140 lbs

5

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 135 lbs

6

Miranda
Morales

8:30AM CrossFit Class

1 x 1 @ 125 lbs

7

Leslie
Auton

5:30 AM CrossFit

1 x 1 @ 122 lbs

7

Shannon
Fichter

5:30 AM CrossFit

1 x 1 @ 122 lbs

8

Jennifer
Eckard

9:30 AM CrossFit

1 x 1 @ 120 lbs

9

Hillary
Ledford

8:30AM CrossFit Class

1 x 1 @ 115 lbs

9

Jennifer
Taylor

9:30 AM CrossFit

1 x 1 @ 115 lbs

9

Katie
Tuttle

9:30 AM CrossFit

1 x 1 @ 115 lbs

10

Amy
Plonk

4:00 PM CrossFit

1 x 1 @ 95 lbs

10

Heather
Hovan

8:30AM CrossFit Class

1 x 1 @ 95 lbs

11

JULIA
SILVA

9:30 AM CrossFit

1 x 1 @ 90 lbs

12

Private

4:00 PM CrossFit

1 x 1 @ 85 lbs

13

Debbie
Burroughs

5:30 AM CrossFit

1 x 1 @ 80 lbs

13

Isabella
Natoli

5:30 PM CrossFit

1 x 1 @ 80 lbs

14

Emma
Mason

5:30 PM CrossFit

1 x 1 @ 75 lbs

15

Toni
Pate

5:30 AM CrossFit

1 x 1 @ 65 lbs