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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Friday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (16/11)
Workout
Friday
"Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” - Vivian Greene It is very common for us to await the “right time”. The right time to start. The right time to change jobs. The right time to have that uncomfortable conversation. We’ve all been here. Awaiting the perfect moment. We hesitate, because we think we'll fail. It's here we want to take a specific perspective: Instead of seeing all of the reasons why this could go wrong, we instead need to focus on the reasons why it could go *right*. To learn how to dance in the rain.
Strength
Front Squat
Front Squat
Alternating OTM x 10 (5 Rounds)
Odd - 5 Weighted Pull-Ups
Even - 5 Front Squats
*Same weight throughout all sets of Front Squats
*Squat bars come from the floor
*Strict Pull-ups
Metcon
Metcon (Time)
5 Rounds: (10 minute cap)
100 Meter Sprint
10 Burpees
Challenge
If time remains in class
3 Giant Sets:
50' DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50' DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 31, 2019
Male Clients
1
Mark
Barnhart
12:15 PM CrossFit
5 x 5 @ 205 lbs
2
Ryan
Vogl
9:30 AM CrossFit
5 x 5 @ 165 lbs
3
Rob
Bush
8:15 AM CrossFit
5 x 5 @ 155 lbs
3
taylor
gordon
9:30 AM CrossFit
5 x 5 @ 155 lbs
4
Private
12:15 PM CrossFit
5 x 5 @ 140 lbs
5
Ian
Whittington
4:30 PM CrossFit
5 x 5 @ 135 lbs
5
Kevin
Gilbert
9:30 AM CrossFit
5 x 5 @ 135 lbs
5
Kevin
Lacjak
5:30 PM CrossFit
5 x 5 @ 135 lbs
6
Max
Berens
8:15 AM CrossFit
5 x 5 @ 115 lbs
7
ed
roy
12:15 PM CrossFit
5 x 5 @ 95 lbs
7
Gil
Gomez
12:15 PM CrossFit
5 x 5 @ 95 lbs
7
Private
4:30 PM CrossFit
5 x 5 @ 95 lbs
7
John
Williamson
5:30 PM CrossFit
5 x 5 @ 95 lbs
7
Matt
Bachus
8:15 AM CrossFit
5 x 5 @ 95 lbs
7
Scott
Boyle
9:30 AM CrossFit
5 x 5 @ 95 lbs
8
paul
lacjak
4:30 PM CrossFit
5 x 5 @ 85 lbs
Female Clients
1
Kristina
Barnhart
6:00 AM CrossFit
5 x 5 @ 105 lbs
2
Lia
Christians
8:15 AM CrossFit
5 x 5 @ 85 lbs
3
Maya
Gonzales
6:00 AM CrossFit
5 x 5 @ 75 lbs
4
Heather
Hansen
6:00 AM CrossFit
5 x 5 @ 65 lbs
4
Heather
O’Leary
8:15 AM CrossFit
5 x 5 @ 65 lbs
4
Jami
Cheateaux
8:15 AM CrossFit
5 x 5 @ 65 lbs
4
Lexi
Landers
3:30 PM CrossFit
5 x 5 @ 65 lbs
4
MaryBeth
Price
8:15 AM CrossFit
5 x 5 @ 65 lbs
4
Peri
Vogl
6:00 AM CrossFit
5 x 5 @ 65 lbs
5
Vicki
Spicer
8:15 AM CrossFit
5 x 5 @ 55 lbs
6
Gail
Finley
8:15 AM CrossFit
5 x 5 @ 35 lbs
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