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Components

Front Squat

1-Mile Run

Metcon

Settings

Workout

6.20.19

Warm Up
2x
200m jog
20 walking lunges
10 sit ups

Front Squat (5 x 5 @ 75%)

Front Squats

1-Mile Run (Time)

Max Effort 1-Mile Run

15min CAP if you dont run row 2000 meters for time

Metcon (AMRAP - Rounds and Reps)

4min ABRAP

20 Crunches
40 Flutter kicks

Cool Down
Coach led stretches

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

Whiteboard:

Thursday, June 20, 2019

Male Clients

1

Costa
Poulias

8:00 am CrossFit

5 x 5 @ 195 lbs

2

Bobby
Fuentes

8:00 am CrossFit

5 x 5 @ 175 lbs

2

Thomas
Berner

5:30 pm CrossFit

5 x 5 @ 175 lbs

3

Andy
Hengstebeck

11:45 AM CrossFit

5 x 5 @ 165 lbs

3

Shane
luikert

4:30 pm CrossFit

5 x 5 @ 165 lbs

4

Kevin
Ortega

8:00 am CrossFit

5 x 5 @ 150 lbs

5

Troy
LyTell

4:30 pm CrossFit

5 x 5 @ 145 lbs

6

David
Dore-Smith

4:30 pm CrossFit

5 x 5 @ 135 lbs

7

John
Cunniff

6:30 pm CrossFit

5 x 5 @ 125 lbs

8

Giuseppe
Carvelli

11:45 AM CrossFit

5 x 5 @ 95 lbs

9

Herbert
Segura

6:00 am CrossFit

4 x 5 @ 185 lbs

3rd set at 205lbs

9

Chris
Godfrey

11:45 AM CrossFit

2 x 5 @ 135 lbs

Female Clients

1

Stephanie
Faust

4:30 pm CrossFit

5 x 5 @ 155 lbs

2

Katie
Cook

6:00 am CrossFit

5 x 5 @ 140 lbs

3

Brynn
Lytell

4:30 pm CrossFit

5 x 5 @ 105 lbs

3

Christina
Biscardi

8:00 am CrossFit

5 x 5 @ 105 lbs

4

Judy
DaRocha

6:00 am CrossFit

5 x 5 @ 95 lbs

5

Lori
Bevins

8:00 am CrossFit

5 x 5 @ 90 lbs

6

MC
Heller

11:45 AM CrossFit

5 x 5 @ 85 lbs

7

Laura
Paradiso

11:45 AM CrossFit

5 x 5 @ 65 lbs

First day back!

8

Mary
McLearn

8:00 am CrossFit

5 x 5 @ 55 lbs

9

Brittany
Wolter

6:00 am CrossFit

5 x 5 @ 40 lbs