Show Workout in Full Screen
Auto Scroll Page
Components
Front Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hold It Now - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (16/11)
Workout
Hold It Now
Weightlifting
Front Squat (5 x 3 )
Front Squat
WOD
Metcon (Time)
Rx+
In Partners (10 min time cap)
100-cal. Row
P1 rows while P2 holds the top of a Pull-up
*Calories can only be accumulated while partner is performing the hold. A drop does not mean you need to transition; you can hop back up. Divide calories as needed.
Rx
In Partners (10 min time cap)
100-cal. Row
P1 rows while P2 holds the top of a Ring Row
*Calories can only be accumulated while partner is performing the hold. A drop does not mean you need to transition; you can hop back up. Divide calories as needed.
Fitness
In Partners (10 min time cap)
100-cal. Row
P1 rows while P2 hangs from a pull up Rig
*Calories can only be accumulated while partner is performing the hold. A drop does not mean you need to transition; you can hop back up. Divide calories as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 16, 2019
Male Clients
1
Brock
Johnson
6:30pm CrossFit All Level...
5 x 3 @ 230 lbs
1
The
Godfather
6:30pm CrossFit All Level...
5 x 3 @ 230 lbs
2
Chris
“Old Man” ...
6:30pm CrossFit All Level...
5 x 3 @ 205 lbs
2
Cody
Brown
6:30pm CrossFit All Level...
5 x 3 @ 205 lbs
3
Aaron
Barvitz
6:30pm CrossFit All Level...
5 x 3 @ 185 lbs
3
jason
woodall
5:30am CrossFit All Level...
5 x 3 @ 185 lbs
set 5 205 lbs
3
Mahadev
Kakade
6:30pm CrossFit All Level...
5 x 3 @ 185 lbs
4
Private
5:30am CrossFit All Level...
5 x 3 @ 165 lbs
5
kevin
varghese
5:30am CrossFit All Level...
5 x 5 @ 155 lbs
5
Private
5:30am CrossFit All Level...
5 x 3 @ 155 lbs
6
Jeffrey
Palmer
4:30pm CrossFit All Level...
5 x 3 @ 135 lbs
7
Rodrigo
delaRosa
5:30am CrossFit All Level...
5 x 3 @ 125 lbs
8
Private
5:30am CrossFit All Level...
5 x 3 @ 115 lbs
9
Nicholas
Valderrama
4:30pm CrossFit All Level...
5 x 3 @ 95 lbs
10
Pedro
Mendes
5:30am CrossFit All Level...
5 x 3 @ 85 lbs
11
John
Cao
Noon CrossFit All Levels
1 x 1 @ 245 lbs
Sq Cln + FS
Female Clients
1
Kendra
Lowry
6:30pm CrossFit All Level...
5 x 3 @ 155 lbs
2
Private
6:30pm CrossFit All Level...
5 x 3 @ 147.5 lbs
3
Maricela
de la Rosa
5:30am CrossFit All Level...
5 x 3 @ 125 lbs
4
Mia
McCorkel
6:30pm CrossFit All Level...
5 x 3 @ 120 lbs
5
Annie
Lewis
Noon CrossFit All Levels
5 x 3 @ 115 lbs
5
Savanna
Fallon
6:30pm CrossFit All Level...
5 x 3 @ 115 lbs
6
Alexandra
Hawn
4:30pm CrossFit All Level...
5 x 3 @ 100 lbs
6
Catalina
Johnson
6:30pm CrossFit All Level...
5 x 3 @ 100 lbs
7
Isabella
Rosini
6:30pm CrossFit All Level...
5 x 3 @ 75 lbs
8
Erica
Lugo
4:30pm CrossFit All Level...
5 x 3 @ 57 lbs
9
Margarida
Pitaes
5:30am CrossFit All Level...
5 x 3 @ 55 lbs
Loading...
Powered By Wodify