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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
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (5/6)
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 13, 2024
Male Clients
1
jaime
mendez
6:30pm CrossFit All Level...
8:58
2
Brian
Prout
5:30pm CrossFit All Level...
13:08
1st rnd rx+; 135#, c2B instead of pu's
3
Aaron
Barvitz
5:30am CrossFit All Level...
5:54
95# fitness reps
4
Michael
Mowry
4:30pm CrossFit All Level...
8:25
Rx chest to bar height, no touch, 135lb bar
5
Steven
Miller
9:00am CrossFit All Level...
8:30
Female Clients
1
Candice
Brierley
5:30pm CrossFit All Level...
7:50
2
Dara
Wieser
5:30am CrossFit All Level...
4:46
55lbs
3
Weezy
Watkins
4:30pm CrossFit All Level...
6:44
4 kipping C2B/10 BS/4 strict pull-ups/10 OHS 65lb
4
Julia
Manfredi
4:30pm CrossFit All Level...
8:25
rx weight and reps, ring rows, neg PU
5
Isabella
Rosini
5:30pm CrossFit All Level...
9:30
RX weight banded strict PU hard ring rows
6
Christine
Rosini
5:30pm CrossFit All Level...
10:46
Rx, 2 strict ring MU/ 10 chest2bars sorta
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