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CF6/6/22

Full Week Programming

As we approach the next few hotter months we are going to really dial up the strength! Focusing on the primary 3 lifts (squat/deadlift/press), we will continue to program running in Metcons but there will always be an indoor option available.

Let’s get F%#\ing Strong!!

Monday: Squat
Tuesday: Bench Press
Wednesday: Hero WOD
Thursday: Deadlift/Shoulder Press
Friday: Olympic Lift Technique

Back Squat

5 Reps at 65%
5 Reps at 75%
Max Reps at 85%

If you don't have a recent-ish backsquat number to base the percentages on, add each round then on the last one go for a max set.

max set does not mean you need to fail, but should be a struggle to stand and you would seriously have to consider going back down for another :)

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
+10 Abmat Sit-ups
+5 Front Squats 95/65
*30 Double Unders after each Round

RX+ Overhead Squats

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

Whiteboard:

Monday, June 06, 2022

Male Clients

1

Lee
Freitas

CrossFit: 9:00 AM

1 x 15 @ 205 lbs

2

Orlando
DeCastroverde

CrossFit: 12:00 PM

1 x 12 @ 205 lbs

3

Danny
Bazan

CrossFit: 4:00 PM

1 x 10 @ 245 lbs

4

corey
Anderson

CrossFit: 7:30 AM

1 x 7 @ 315 lbs

4

Jared
Barros

CrossFit: 4:00 PM

1 x 7 @ 315 lbs

5

Ryan
Taylor

CrossFit: 7:30 AM

1 x 10 @ 215 lbs

6

joseph
tepe

CrossFit: 7:30 AM

1 x 6 @ 315 lbs

7

My
Do

CrossFit: 5:00 AM

1 x 8 @ 215 lbs

8

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 5 @ 335 lbs

Steph approved ✔️

9

Keegan
Flanigan

Open Gym 10:00A-12:00P

1 x 7 @ 235 lbs

10

Jacob
Bitran

CrossFit: 9:00 AM

1 x 5 @ 325 lbs

11

Mike
Cabrera

CrossFit: 12:00 PM

1 x 7 @ 225 lbs

12

Steve
Fair

CrossFit: 12:00 PM

1 x 8 @ 195 lbs

13

Roussos
Koliakoudakis

CrossFit: 7:30 AM

1 x 5 @ 285 lbs

14

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 6 @ 235 lbs

15

Nathan
Zimnik

CrossFit: 12:00 PM

1 x 5 @ 255 lbs

16

BENJAMIN
LARVIE

CrossFit: 5:30 PM

1 x 7 @ 175 lbs

17

vlastimil
pustina

CrossFit: 12:00 PM

1 x 5 @ 225 lbs

18

Eric
Culberson

CrossFit: 7:30 AM

1 x 5 @ 205 lbs

19

JUAN
DE PEDRO

CrossFit: 12:00 PM

1 x 4 @ 195 lbs

20

Justin
Lafferty

CrossFit: 6:00 AM

1 x 3 @ 205 lbs

21

Frank
Fuentes

CrossFit: 5:30 PM

1 x 1 @ 305 lbs

Female Clients

1

Allysen
Breeden

CrossFit: 5:00 AM

1 x 11 @ 185 lbs

2

KT
Forrest

CrossFit: 12:00 PM

1 x 10 @ 175 lbs

3

Chloe
Dilling

CrossFit: 7:30 AM

1 x 8 @ 205 lbs

4

Alexandria
H

CrossFit: 9:00 AM

1 x 7 @ 210 lbs

5

Michelle
Oddi

CrossFit: 6:00 AM

1 x 7 @ 185 lbs

6

Alicia
coro

CrossFit: 12:00 PM

1 x 7 @ 155 lbs

7

Heather
Porter

CrossFit: 5:30 PM

1 x 10 @ 105 lbs

8

Kandice
Ruckle

CrossFit: 6:00 AM

1 x 5 @ 205 lbs

9

Jennifer
Hailey

CrossFit: 6:00 AM

1 x 6 @ 160 lbs

10

micalis
sangronis

CrossFit: 7:30 AM

1 x 185 @ 5 lbs

11

stefany
rengifo

CrossFit: 7:30 AM

1 x 12 @ 75 lbs

12

Mariah
LaPointe

CrossFit: 7:30 AM

1 x 5 @ 170 lbs

13

Devora
Langley

CrossFit: 12:00 PM

1 x 5 @ 165 lbs

13

Meghan
Distelrath

CrossFit: 9:00 AM

1 x 5 @ 165 lbs

14

Jayme
Allen

CrossFit: 7:30 AM

1 x 5 @ 140 lbs

15

Kim
Davis

CrossFit: 7:30 AM

1 x 4 @ 160 lbs

16

Mariela
Ramos

CrossFit: 6:00 AM

1 x 3 @ 210 lbs

17

Micalis
Sangronis

CrossFit: 7:30 AM

1 x 8 @ 75 lbs

17

Stephanie
Decolati

Open Gym 10:00A-12:00P

1 x 3 @ 200 lbs

18

Jurnee
Fernandez

CrossFit: 9:00 AM

1 x 5 @ 115 lbs

18

Kaeli
Newsom

CrossFit: 12:00 PM

1 x 5 @ 115 lbs

18

Kely
Rojas

CrossFit: 12:00 PM

1 x 5 @ 115 lbs

19

Jameelah
Whitfield

CrossFit: 6:00 AM

1 x 5 @ 90 lbs

20

Malaya
Santos

CrossFit: 9:00 AM

1 x 2 @ 165 lbs