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Components

Deadlift

Shoulder Press

1-Mile Run

2k Row

100/70 Cal Bike for Time

Settings

Workout

6/9/22

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

Deadlift

Alternating 2min w Press
5 Reps at 65%
5 Reps at 75%
QUALITY!! MAX REPS @85%

Shoulder Press

Same Reps Scheme as Deadlift

Metcon

Your choice of Run, Bike or Row for the day

Give it all you’ve got!!

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

100/70 Cal Bike for Time (Time)

Give it all you've got!

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

Whiteboard:

Thursday, June 09, 2022

Male Clients

1

corey
Anderson

CrossFit: 7:30 AM

1 x 6 @ 415 lbs

2

Steve
Fair

CrossFit: 12:00 PM

1 x 9 @ 265 lbs

3

Eric
Iglesias

CrossFit: 7:00 PM

1 x 11 @ 205 lbs

4

Danny
Bazan

CrossFit: 7:00 PM

1 x 6 @ 340 lbs

5

Yaneer
Escappa

CrossFit: 4:00 PM

1 x 5 @ 385 lbs

6

Jared
Barros

Open Gym 10:00A-12:00P

1 x 5 @ 345 lbs

7

Justin
Lafferty

CrossFit: 6:00 AM

1 x 7 @ 245 lbs

8

Grant
Holve

CrossFit: 5:30 PM

1 x 6 @ 270 lbs

9

Cesar
Rodriguez

CrossFit: 5:30 PM

1 x 6 @ 265 lbs

10

Cristian
Vasquez

CrossFit: 5:30 PM

1 x 5 @ 315 lbs

10

JUSTIN
ANDERSON

CrossFit: 5:00 AM

1 x 5 @ 315 lbs

11

manuel
montellano

CrossFit: 7:00 PM

1 x 7 @ 215 lbs

12

My
Do

CrossFit: 5:30 PM

1 x 5 @ 275 lbs

13

Srinath
Maroju

CrossFit: 7:00 PM

1 x 4 @ 335 lbs

14

john
ryan

CrossFit: 12:00 PM

1 x 5 @ 255 lbs

14

Johnny
Trujillo

CrossFit: 6:00 AM

1 x 5 @ 255 lbs

15

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 4 @ 260 lbs

16

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 3 @ 265 lbs

17

Ryan
Magin

CrossFit: 4:00 PM

1 x 2 @ 375 lbs

18

Chris
Mesmer

CrossFit: 7:30 AM

1 x 4 @ 185 lbs

19

Daniel
Harren

CrossFit: 4:00 PM

1 x 5 @ 145 lbs

20

vlastimil
pustina

CrossFit: 12:00 PM

1 x 2 @ 305 lbs

21

Grant
Norris-Jones

CrossFit: 4:00 PM

1 x 1 @ 365 lbs

22

Dakees
Jetton

CrossFit: 5:00 AM

1 x 1 @ 315 lbs

23

joseph
tepe

CrossFit: 5:00 AM

1 x 3 @ 3 lbs

Female Clients

1

Michelle
Oddi

CrossFit: 6:00 AM

1 x 8 @ 220 lbs

2

Alexandria
H

CrossFit: 9:00 AM

1 x 7 @ 225 lbs

3

Julia
Gongora

CrossFit: 7:00 PM

1 x 5 @ 275 lbs

4

Devora
Langley

CrossFit: 9:00 AM

1 x 7 @ 185 lbs

5

Mariela
Ramos

CrossFit: 6:00 AM

1 x 5 @ 255 lbs

6

Alicia
coro

CrossFit: 12:00 PM

1 x 7 @ 180 lbs

7

Stephanie
Decolati

CrossFit: 6:00 AM

1 x 6 @ 205 lbs

8

antonia
mcnamara

CrossFit: 9:00 AM

1 x 10 @ 115 lbs

8

Izabel
Short Lariccia

CrossFit: 5:30 PM

1 x 10 @ 115 lbs

9

Kandice
Ruckle

CrossFit: 9:00 AM

1 x 5 @ 225 lbs

10

Dao
gee

CrossFit: 4:00 PM

1 x 5 @ 195 lbs

11

Sharon
Guadarrama

CrossFit: 6:00 AM

1 x 5 @ 175 lbs

12

Allysen
Breeden

CrossFit: 5:00 AM

1 x 4 @ 215 lbs

13

Meghan
Distelrath

CrossFit: 12:00 PM

1 x 4 @ 190 lbs

14

Jurnee
Fernandez

CrossFit: 9:00 AM

1 x 6 @ 115 lbs

15

Marilyn
Groce

CrossFit: 12:00 PM

1 x 4 @ 125 lbs

15

RAINA
HERNANDEZ

CrossFit: 6:00 AM

1 x 5 @ 100 lbs

16

zoraida
rodriguez

CrossFit: 7:00 PM

1 x 3 @ 155 lbs