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Back Squat

Metcon

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Workout

6/9/17

Workout is at our new location today. 615N HWY 16, 3 doors down from Dunkin' Donuts (the green awning). Our members are by far the best. Everybody pitched in with the move. We can't thank you enough for always being awesome!

Weightlifting

Back Squat (95%1x1)

Back Squat

60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

Please use safety racks

Metcon

Metcon (Time)

4 round:
12/9 cal row
12 cleans 115/85
12 pull-ups
ADV RX as written
RX 95/70

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

Whiteboard:

Friday, June 09, 2017

Male Clients

1

Kyle
Baker

4:00 PM CrossFit

1 x 1 @ 335 lbs

2

Derek
Halford

8:30AM CrossFit Class

1 x 1 @ 325 lbs

3

Private

8:30AM CrossFit Class

1 x 1 @ 305 lbs

3

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 305 lbs

4

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 285 lbs

5

Andy
Pridmore

4:00 PM CrossFit

1 x 1 @ 275 lbs

6

Bob
Swadley

9:30 AM CrossFit

1 x 1 @ 266 lbs

7

Chris
Morales

5:30 AM CrossFit

1 x 1 @ 245 lbs

7

Josh
Roberts

5:30 PM CrossFit

1 x 1 @ 245 lbs

8

Thaddeus
Creech

12:00 PM CrossFit

1 x 2 @ 225 lbs

8

Brent
Miller

12:00 PM CrossFit

1 x 1 @ 225 lbs

8

Robert
Johnson

6:30 PM CrossFit

1 x 1 @ 225 lbs

9

Nick
Caruso

5:30 AM CrossFit

1 x 1 @ 215 lbs

10

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 205 lbs

11

Tommy
Grey

5:30 PM CrossFit

1 x 1 @ 155 lbs

12

Jason
Leach

12:00 PM CrossFit

4 x 5 @ 135 lbs

13

Jonah
Johnston

12:00 PM CrossFit

1 x 2 @ 70 lbs

14

Derrick
Ledford

4:00 PM CrossFit

1 x 1 @ 0 lbs

Bench press

Female Clients

1

Cambell
Vander Haar

5:30 PM CrossFit

1 x 1 @ 265 lbs

2

Alyson
Knight

8:30AM CrossFit Class

1 x 1 @ 245 lbs

3

Myra
Harmon

8:30AM CrossFit Class

1 x 1 @ 195 lbs

4

Leslie
Auton

6:30 AM CrossFit

1 x 2 @ 185 lbs

Only went to 75%

4

Jennifer
Taylor

5:30 PM CrossFit

1 x 1 @ 185 lbs

5

Hillary
Ledford

5:30 PM CrossFit

1 x 1 @ 145 lbs

6

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 135 lbs

Did 3 sets of 2

7

Miranda
Morales

8:30AM CrossFit Class

1 x 1 @ 125 lbs

Hip was hurting went light

8

Amanda
Mendez

5:30 PM CrossFit

1 x 1 @ 120 lbs

9

Kelly
Nouri

8:30AM CrossFit Class

1 x 1 @ 115 lbs

9

Private

8:30AM CrossFit Class

1 x 1 @ 115 lbs

10

Maddy
Fero

4:00 PM CrossFit

1 x 1 @ 110 lbs

11

jamie
clark

8:30AM CrossFit Class

1 x 1 @ 100 lbs

12

Nancy
Treadgold

5:30 PM CrossFit

1 x 1 @ 80 lbs

Being safe with the knees

13

Kendra
Caruso

5:30 AM CrossFit

1 x 1 @ 75 lbs

14

Jennifer
Pridmore

4:00 PM CrossFit

1 x 1 @ 70 lbs