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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Strictly Speaking - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (10/9)
Workout
Strictly Speaking
WOD - FBCF
Metcon (Time)
Rx+
4 Strict Chest 2 Bar Pullups
10 Back Squats (115/75 lb.)
4 Strict Ring Muscle-ups
10 Front Squats
3 rounds
Rx
4 Strict Pull-ups
10 Back Squats (95/65 lb.)
4 Strict Chest 2 bar Pullups
10 Front Squats
3 rounds
Fitness
4 Strict Ring Rows
8 Back Squats
4 Strict Ring Rows (Harder)
8 Front Squats
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 09, 2022
Male Clients
1
#Sean
Wieser
5:30pm CrossFit All Level...
14:47
Few failed attempts
2
Jon
Fallon
9:00am CrossFit All Level...
6:25
sub MUs
3
Alfredo
Bejarano
5:30am CrossFit All Level...
7:02
4
Jonny
Baker
5:30pm CrossFit All Level...
9:26
5
Jose
Montes
6:30pm CrossFit All Level...
14:52
6
Brian
Prout
5:30pm CrossFit All Level...
19:37
First round rx+ took 15 min
7
justin
delsi
9:00am CrossFit All Level...
6:49
modified
8
John
Cao
4:30pm CrossFit All Level...
8:04
C2B attempts. ended kipping
9
Jorge
Salazar
5:30pm CrossFit All Level...
13:30
10
jaime
mendez
6:30pm CrossFit All Level...
13:51
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
9:15
2
julia
vergamini
5:30pm CrossFit All Level...
5:32
55#
3
Private
6:30pm CrossFit All Level...
6:53
4
Niki
Lajevardi- ...
5:30am CrossFit All Level...
7:12
53 pounds
5
Candice
Brierley
5:30pm CrossFit All Level...
7:27
strict pu, banded c2b, 65#
6
Sarah
Carrasco-m ...
6:30pm CrossFit All Level...
7:28
7
maria
cutler
9:00am CrossFit All Level...
7:54
8
Maron
Walker
9:00am CrossFit All Level...
8:48
rx+ w/ band strict
9
Savanna
Fallon
4:30pm CrossFit All Level...
9:24
RX w/banded C2B
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