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Back Squat

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5/14/19

Memorial Day is quickly approching. For those of you that have not experienced Murph below is a quick bit of info so you know what to expect. Every Memorial Day we do a hero WOD called Murph. It's Kind of a Big Memorial Day Deal and means a lot if you would please join us. It started in 2014 in honor of Navy Lt. Michael Murphy, a SEAL who died in Afghanistan in 2005 in a battle with the Taliban. Its a day to honor all the men and women who have fallen in the line of duty. The workout can be done with or without a weight vest or you can partner with someone. Following the workout we will stay to grill and hangout. Please bring your family to join us. We will provide hot dogs, burgers and chicken. Please bring a side to share and something to drink, tents, chairs and coolers. 20 people per class 1st class 8:00am 2nd class 8:30am 3rd class 9:00am Sign-ups are open

May 27th 8:00am, 8:30am, 9:00am WOD then BBQ to follow.

Weightlifting

Back Squat

Back Squat

3 second pause at the bottom.
Set #1 - 58%
Set #2 - 60%
Set #3 - 62%
Set #4 - 64%
Set #5 - 66%
Set #6 - 68%
Set #7 - 70%

Metcon

Undercover (Time)

3 Rounds:
15 Power Cleans (115/85)
20 Pushups

Into 2 Rounds:
27/21 Cal Row
75 DU

Into 1 Round:
50/35 Cal Bike

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

Whiteboard:

Tuesday, May 14, 2019

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

1 x 1 @ 335 lbs

2

Kyle
Baker

5:30 PM CrossFit

1 x 3 @ 295 lbs

3

Private

12:00 PM CrossFit

1 x 1 @ 265 lbs

4

Brandon
Hedrick

5:30 AM CrossFit

1 x 3 @ 260 lbs

4

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 260 lbs

5

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 250 lbs

6

Alto
Shambles

6:30 AM CrossFit

1 x 1 @ 235 lbs

6

Colby
Wollak

5:30 PM CrossFit

1 x 1 @ 235 lbs

6

Eli
Joy

5:30 PM CrossFit

1 x 1 @ 235 lbs

6

Josh
Roberts

5:30 PM CrossFit

1 x 1 @ 235 lbs

7

Evan
Mason

5:30 PM CrossFit

1 x 1 @ 225 lbs

8

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 220 lbs

8

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 220 lbs

8

Todd
Mehrmann

4:00 PM CrossFit

1 x 1 @ 220 lbs

9

Danny
Eckard

6:30 AM CrossFit

1 x 1 @ 215 lbs

9

Johnny
Quilla

4:00 PM CrossFit

1 x 1 @ 215 lbs

10

Derek
Halford

6:30 AM CrossFit

1 x 1 @ 205 lbs

10

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 205 lbs

11

Scotty
In Route

8:30AM CrossFit Class

1 x 1 @ 195 lbs

12

Jonathan
Austin

5:30 AM CrossFit

1 x 3 @ 185 lbs

12

King
of Verdict ...

4:00 PM CrossFit

1 x 1 @ 185 lbs

13

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 175 lbs

14

Jordan
Calhoun

5:30 AM CrossFit

1 x 3 @ 165 lbs

14

Joey
Hager

5:30 AM CrossFit

1 x 1 @ 165 lbs

15

Brayden
Conrad

6:30 PM CrossFit

1 x 1 @ 115 lbs

16

Jesse
Patterson

4:00 PM CrossFit

1 x 1 @ 90 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 1 @ 215 lbs

2

Alyson
Knight

6:30 PM CrossFit

1 x 1 @ 205 lbs

2

Kate
Conrad

6:30 PM CrossFit

1 x 1 @ 205 lbs

3

Jill
Olinger

12:00 PM CrossFit

1 x 1 @ 155 lbs

4

Teeter
Miller

5:30 PM CrossFit

1 x 1 @ 150 lbs

5

Jennifer
Eckard

9:30 AM CrossFit

1 x 1 @ 145 lbs

5

Myra
Harmon

4:00 PM CrossFit

1 x 1 @ 145 lbs

6

Jennifer
Taylor

8:30AM CrossFit Class

1 x 1 @ 135 lbs

6

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 135 lbs

6

Mary
Mason

4:00 PM CrossFit

1 x 1 @ 135 lbs

7

Jacki
Collins

5:30 PM CrossFit

1 x 1 @ 130 lbs

8

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 125 lbs

8

Miranda
Morales

8:30AM CrossFit Class

1 x 1 @ 125 lbs

9

Angie
Clayton

9:30 AM CrossFit

1 x 1 @ 120 lbs

9

Emma
Mason

5:30 PM CrossFit

1 x 1 @ 120 lbs

10

Alyssa
Baker

5:30 PM CrossFit

1 x 1 @ 115 lbs

10

Amanda
Mendez

5:30 PM CrossFit

1 x 1 @ 115 lbs

10

Lauran
Stump

5:30 AM CrossFit

1 x 1 @ 115 lbs

10

Sylvia
Burroughs

5:30 AM CrossFit

1 x 1 @ 115 lbs

10

Toni
Pate

5:30 AM CrossFit

1 x 1 @ 115 lbs

11

Brittany
Miller

5:30 AM CrossFit

1 x 1 @ 105 lbs

11

Debbie
Burroughs

5:30 AM CrossFit

1 x 1 @ 105 lbs

11

Rhonda
Halford

6:30 AM CrossFit

1 x 1 @ 105 lbs

12

Private

4:00 PM CrossFit

1 x 1 @ 100 lbs