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6/7/22

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

Bench Press

Every 3 Minutes Superset with 10 Bentover Rows
5 Reps at 65%
5 Reps at 75%
Max Reps at 85%

Metcon (Time)

10 Rounds of:
   3 Push Jerks 135/95
   6 Back Rack Lunges
   9 Box Jumps 24/20

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

Whiteboard:

Tuesday, June 07, 2022

Male Clients

1

Jared
Barros

CrossFit: 9:00 AM

1 x 10 @ 225 lbs

2

Vance
Smith

CrossFit: 9:00 AM

1 x 7 @ 235 lbs

3

Lee
Freitas

CrossFit: 12:00 PM

1 x 8 @ 205 lbs

4

Steve
Fair

CrossFit: 12:00 PM

1 x 7 @ 205 lbs

5

Dennis
Stagg

CrossFit: 9:00 AM

1 x 12 @ 115 lbs

6

Danny
Bazan

CrossFit: 7:00 PM

1 x 6 @ 225 lbs

7

Jacob
Bitran

CrossFit: 4:00 PM

1 x 6 @ 215 lbs

8

Ryan
Lee

CrossFit: 4:00 PM

1 x 8 @ 160 lbs

9

Warren
Schwikert

CrossFit: 12:00 PM

1 x 6 @ 190 lbs

10

Brett
Curlee

CrossFit: 4:00 PM

1 x 7 @ 155 lbs

10

Grant
Norris-Jones

CrossFit: 4:00 PM

1 x 7 @ 155 lbs

11

Eric
Iglesias

CrossFit: 7:00 PM

1 x 6 @ 160 lbs

12

dominick
sarle

CrossFit: 9:00 AM

1 x 5 @ 185 lbs

12

joseph
tepe

Open Gym 10:00A-12:00P

1 x 5 @ 185 lbs

12

Keith
Perry

CrossFit: 7:30 AM

1 x 5 @ 185 lbs

12

Ryan
Taylor

CrossFit: 12:00 PM

1 x 5 @ 185 lbs

85%

13

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 5 @ 175 lbs

14

Roy
Piazza

CrossFit: 7:00 PM

1 x 5 @ 170 lbs

Row superset 135 lbs 10 reps

15

Andrew
Serna

CrossFit: 7:00 PM

1 x 5 @ 165 lbs

16

Eric
Culberson

CrossFit: 7:30 AM

1 x 4 @ 195 lbs

17

eric
pruett

CrossFit: 7:00 PM

1 x 5 @ 150 lbs

18

Daniel
Harren

CrossFit: 5:30 PM

1 x 6 @ 115 lbs

19

Nathan
Zimnik

CrossFit: 12:00 PM

1 x 3 @ 225 lbs

20

My
Do

CrossFit: 5:00 AM

1 x 4 @ 155 lbs

21

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 4 @ 150 lbs

22

michael
fair

CrossFit: 5:30 PM

1 x 4 @ 145 lbs

23

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 2 @ 265 lbs

24

Srinath
Maroju

CrossFit: 7:00 PM

1 x 2 @ 215 lbs

25

David
Flores

CrossFit: 6:00 AM

1 x 4 @ 105 lbs

26

Frank
Fuentes

CrossFit: 5:30 PM

1 x 1 @ 215 lbs

Female Clients

1

Allysen
Breeden

CrossFit: 5:00 AM

1 x 9 @ 105 lbs

2

Julia
Gongora

CrossFit: 5:30 PM

1 x 6 @ 125 lbs

2

Kandice
Ruckle

CrossFit: 7:30 AM

1 x 6 @ 125 lbs

3

Alexandria
H

CrossFit: 9:00 AM

1 x 5 @ 145 lbs

4

Jameelah
Whitfield

CrossFit: 6:00 AM

1 x 9 @ 70 lbs

4

Yesenia
Guevara

CrossFit: 5:30 PM

1 x 7 @ 90 lbs

5

Devora
Langley

Open Gym 10:00A-12:00P

1 x 6 @ 95 lbs

5

Meghan
Distelrath

CrossFit: 12:00 PM

1 x 6 @ 95 lbs

6

Alicia
coro

CrossFit: 12:00 PM

1 x 6 @ 85 lbs

7

Olivia
Dow

CrossFit: 4:00 PM

1 x 3 @ 155 lbs

8

Mariela
Ramos

CrossFit: 5:00 AM

1 x 4 @ 110 lbs

9

Maggie
Gonzalez

CrossFit: 7:30 AM

1 x 5 @ 75 lbs

9

Yanira
Morales

CrossFit: 9:00 AM

1 x 5 @ 75 lbs

10

antonia
mcnamara

CrossFit: 7:30 AM

1 x 5 @ 70 lbs

2x5@65lbs

10

Jurnee
Fernandez

CrossFit: 9:00 AM

1 x 5 @ 70 lbs

11

Heather
Porter

CrossFit: 5:30 PM

1 x 4 @ 85 lbs

12

mayra
santos

CrossFit: 5:30 PM

1 x 4 @ 70 lbs

13

Nicole
Navitsky

CrossFit: 4:00 PM

1 x 2 @ 135 lbs

14

zoraida
rodriguez

CrossFit: 7:00 PM

1 x 2 @ 105 lbs