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Components

Metcon

Settings

Workout

Monday

Strength

Metcon (No Measure)

4 Rounds
5-10 strict pull-ups
15 push -ups w/ 3-second descent

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12
20 box jump overs 24/20
15 shoulder to overheads 95/65 (Rx+=115/80)

Mobility

Spend 5-10 min rolling/stretching

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

Whiteboard:

Monday, June 11, 2018

Male Clients

1

Mark
Barnhart

3:30 PM CrossFit

5 + 1

2

Private

5:30 PM CrossFit

4 + 18

3

Benjamin
Head

9:30 AM CrossFit

4 + 6

4

scott
sabina

8:15 AM CrossFit

3 + 28

5

Ian
Whittington

12:15 PM CrossFit

3 + 27

6

David
Spungin

12:15 PM CrossFit

3 + 12

7

John
Williamson

5:30 PM CrossFit

2 + 30

8

Matt
Bachus

8:15 AM CrossFit

4 + 25

9

Sylvain
Thibault

5:30 PM CrossFit

4 + 21

10

Jim
Anderson

3:30 PM CrossFit

4 + 9

11

Connor
Culligan

5:30 PM CrossFit

4 + 5

12

Jake
pedziwiatr

3:30 PM CrossFit

4 + 4

13

Dan
Lincoln

6:00 AM CrossFit

4 + 3

14

Doug
Kittelsen

8:15 AM CrossFit

3 + 20

14

John
Hays

9:30 AM CrossFit

3 + 20

15

Josh
White

9:30 AM CrossFit

3 + 12

15

Keith
Davis

5:30 PM CrossFit

3 + 12

Female Clients

1

Jaime
DuBois

4:30 PM CrossFit

5 + 2

2

Lia
Christians

8:15 AM CrossFit

4 + 23

3

Kristina
Barnhart

3:30 PM CrossFit

4 + 20

4

Susan
McDonald

9:30 AM CrossFit

4 + 18

5

Holly
Oglesby

12:15 PM CrossFit

4 + 14

5

Kristi
White

8:15 AM CrossFit

4 + 14

6

MaryBeth
Price

8:15 AM CrossFit

4 + 10

7

Amanda
Spungin

9:30 AM CrossFit

4 + 6

8

Destiny
Pannell

5:30 PM CrossFit

4 + 3

9

Kristin
Head

8:15 AM CrossFit

3 + 31

10

Heather
O’Leary

9:30 AM CrossFit

3 + 30

11

Jessica
Norris

5:30 PM CrossFit

3 + 23

12

Teri
Heines

3:30 PM CrossFit

3 + 20

13

Sarah
Guillaudeu

6:00 AM CrossFit

3 + 9

14

Erica
Haag

8:15 AM CrossFit

7 + 5

15

Christina
Griggs

3:30 PM CrossFit

6 + 32

65

16

Hallie
Ward

5:30 PM CrossFit

6 + 0

17

Vicki
Spicer

4:30 PM CrossFit

5 + 16

18

Dana
Bossert

8:15 AM CrossFit

5 + 15

19

Jami
Cheateaux

8:15 AM CrossFit

5 + 6

20

Kathy
Griffiths

5:30 PM CrossFit

5 + 4

21

Karin
Thomsen

9:30 AM CrossFit

5 + 0

22

Liz
Krupa

8:15 AM CrossFit

4 + 31

23

Annie
Dougherty

5:30 PM CrossFit

4 + 26

24

Erica
Thibault

5:30 PM CrossFit

4 + 25

25

Kerry
Riefenberg

3:30 PM CrossFit

4 + 14

65

26

Ruthann
Christensen

12:15 PM CrossFit

4 + 9

27

Private

12:15 PM CrossFit

4 + 6

28

Johana
Matuskova

5:30 PM CrossFit

3 + 25

29

Cathie
Nicholson

8:15 AM CrossFit

3 + 23

#65

30

Fran
Seiner

12:15 PM CrossFit

3 + 21

Did 7+6 of 1/2 reps

31

Sage
Schoenfeld

6:00 AM CrossFit

3 + 20

32

Ann-Marie
whittington

5:30 PM CrossFit

3 + 2