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Components
Ill Mill
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF6/8/22 - TSCF/TVF/TSBB
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
CrossFit: 7:30 AM
CrossFit: 9:00 AM
Open Gym 10:00A-12:00P
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:30 PM
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (5/8)
Workout
CF6/8/22
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
Ill Mill (Time)
5 Rounds of:
500/400m Row
20 KB Swings American 70/53
20 Push Ups
20 Wall Balls 20/14
20 Pull-ups
Cool down with Bicep Curls….yup!!
*45min Time Cap
Zachary W Miller, Navy Special Warfare Operator Chief Petty Officer (SEAL), Chief Special Warfare Operator Zackary Wilson Miller II, 39, born September 5th, 1981 in St. Augustine, FL succumbed to his brief battle against cancer June 4, 2021 in Virginia Beach, VA with his family, closest loved ones, and teammates by his side. He was assigned to an East Coast based Naval Special Warfare Unit.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 08, 2022
Male Clients
1
Warren
Schwikert
CrossFit: 9:00 AM
36:22
2
joseph
tepe
CrossFit: 7:30 AM
38:48
3
Frank
Fuentes
CrossFit: 5:30 PM
39:49
4
Joe
Gentile
CrossFit: 4:00 PM
41:30
5
Roussos
Koliakoudakis
CrossFit: 4:00 PM
48:51
Female Clients
1
Jenn
Donaldson
CrossFit: 9:00 AM
38:00
drop in
2
Mariela
Ramos
CrossFit: 6:00 AM
43:07
3
antonia
mcnamara
CrossFit: 9:00 AM
35:53
10lb ball 35lb kb
4
Alicia
coro
CrossFit: 4:00 PM
39:37
45#KB/bench push ups /ring rows
5
Jennifer
Hailey
CrossFit: 6:00 AM
42:12
10lb ball, ring rows, 16kg bell, red band push-ups
6
zoraida
rodriguez
CrossFit: 7:00 PM
42:56
10wb
7
Heather
Porter
CrossFit: 4:00 PM
43:00
45lb KB, rings instead of pull-ups, 10lb wall ball, knee pushups
8
Alexandria
H
CrossFit: 9:00 AM
43:25
45 lbs kb
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