Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

3 Position power clean

Metcon

Settings

Workout

Monday

Warm-up

2X
1 Arm hold on pullup bar (:10/:10)
10 Hollow bycicle

Gymnastics

Metcon (No Measure)

3X
10 Hamstring curls
10 Glute hugs
10 Air planes (5/5)
T spine on foam roller

Weightlifting

Metcon (No Measure)

EMOM 10:
1) 3 Position power clean
2) 3-5 Strict C2B

3 Position power clean (5X1)

Hip, knee, floor End with a Clean deadlift

Metcon

Metcon (Time)

3 Rounds:
20 Cal row
10 OH lunges 135/95
5 BMU

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

Whiteboard:

Monday, June 04, 2018

Male Clients

1

Anthony
Hodges

5:00 PM CrossFit

2 x 1 @ 245 lbs

2

Christopher
Baltazar

5:00 PM CrossFit

1 x 1 @ 225 lbs

2

Eric
williams

5:00 PM CrossFit

1 x 1 @ 225 lbs

3

Adam
Burkholder

6:00 PM CrossFit

1 x 1 @ 185 lbs

4

Michael
Beitenman

5:00 PM CrossFit

5 x 1 @ 165 lbs

5

nathan
forshaw

5:00 PM CrossFit

4 x 1 @ 155 lbs

6

Brian
Justusson

6:00 PM CrossFit

1 x 1 @ 145 lbs

6

Jared
Van Anne

12:00 PM Open gym

1 x 1 @ 145 lbs

7

Jonathan
Dillow

5:00 PM CrossFit

1 x 1 @ 135 lbs

8

Brandon
Reid

6:00 AM CrossFit

5 x 1 @ 115 lbs

9

Grant
Beavers

12:00 PM Open gym

5 x 1 @ 95 lbs

9

Jamie
Jones

5:00 PM CrossFit

1 x 1 @ 95 lbs

Female Clients

1

Antoinette
Williams

12:00 PM Open gym

1 x 1 @ 155 lbs

2

Kristina
Stapleton

12:00 PM Open gym

4 x 1 @ 115 lbs

3 strict c2b pull-ups

3

Stacy
Swiney

8:00 AM CrossFit

3 x 1 @ 95 lbs

2@ 85#

3

Elise
Hodges

5:00 PM CrossFit

1 x 1 @ 95 lbs

3

Mary
Mills

6:00 PM CrossFit

1 x 1 @ 95 lbs

4

Allison
Keeler

6:00 PM CrossFit

5 x 1 @ 65 lbs

4

Allison
Sutter

8:00 AM CrossFit

3 x 1 @ 65 lbs

2 at 55# Ring Rows

5

MC
Schmank

12:00 PM Open gym

1 x 1 @ 55 lbs

6

Joanna
Beatrice

5:00 AM CrossFit

1 x 1 @ 45 lbs

7

Kathy
Williamson

5:00 PM CrossFit

1 x 55 @ 0 lbs