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CF6/20/22

Full Week Programming

This is TEST week so I really hope that everyone shows up as much as they can to get some new numbers! Next week we will be deloading the weights and adding in some additional "sweat" intervals to give our bodies some time to recover from the heavier weights this week so really give it all you've got!!

Monday: Back Sqaut
Tuesday: Bench Press
Wednesday: Long Form Cardio EMOM
Thursday: Deadlift & Strict Press
Friday: Oly Technique
Saturday: Partner WOD
Sunday: Gymnastics Skillz!

Back Squat

5 Reps at 75%
3 Reps at 85%
1+ Rep at 95%
1 Rep at New Potential Max
*Every 3 Minutes

Metcon (Time)

100 Front Squats 135/95
*Every Min Including Start 5 Toes to Bar

15min Time Cap
RX+ 155/105

Cool Down

100 Weighted Russian Twists 45/35

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

Whiteboard:

Monday, June 20, 2022

Male Clients

1

Jacob
Bitran

CrossFit: 4:00 PM

1 x 1 @ 385 lbs

1

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 1 @ 385 lbs

2

joseph
tepe

CrossFit: 7:30 AM

1 x 1 @ 375 lbs

Matched an old PR :)

3

Jared
Barros

CrossFit: 7:30 AM

1 x 1 @ 355 lbs

Failed 375 🥴

4

zack
weiss

CrossFit: 12:00 PM

1 x 1 @ 345 lbs

5

Danny
Bazan

CrossFit: 5:30 PM

1 x 1 @ 335 lbs

6

Andrew
Prodigalidad

CrossFit: 7:30 AM

1 x 1 @ 315 lbs

6

Frank
Fuentes

CrossFit: 5:30 PM

1 x 1 @ 315 lbs

6

Srinath
Maroju

CrossFit: 7:30 AM

1 x 1 @ 315 lbs

7

Lee
Freitas

CrossFit: 9:00 AM

1 x 1 @ 305 lbs

8

Nathan
Zimnik

CrossFit: 12:00 PM

1 x 1 @ 300 lbs

9

Alexander
Stabler

CrossFit: 6:00 AM

1 x 1 @ 295 lbs

10

Cristian
Vasquez

CrossFit: 4:00 PM

1 x 1 @ 275 lbs

10

Keith
Perry

CrossFit: 5:30 PM

1 x 1 @ 275 lbs

10

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 1 @ 275 lbs

205, 235, 265

10

Warren
Schwikert

CrossFit: 5:30 PM

1 x 1 @ 275 lbs

11

Lewe
Thiesen

CrossFit: 12:00 PM

1 x 1 @ 265 lbs

12

Andrew
Serna

CrossFit: 5:30 PM

1 x 1 @ 255 lbs

12

Justin
Lafferty

CrossFit: 6:00 AM

1 x 1 @ 255 lbs

12

vlastimil
pustina

CrossFit: 12:00 PM

1 x 1 @ 255 lbs

13

Grant
Norris-Jones

CrossFit: 4:00 PM

1 x 1 @ 235 lbs

14

dominick
sarle

CrossFit: 12:00 PM

1 x 1 @ 225 lbs

15

Peter
Grimm

CrossFit: 7:00 PM

1 x 2 @ 215 lbs

16

Orlando
DeCastroverde

CrossFit: 12:00 PM

1 x 5 @ 205 lbs

16

eric
pruett

CrossFit: 7:00 PM

1 x 1 @ 205 lbs

17

Jonathan
Munoz

Open Gym 10:00A-12:00P

1 x 1 @ 185 lbs

Female Clients

1

Julia
Gongora

CrossFit: 9:00 AM

1 x 1 @ 255 lbs

2

Allysen
Breeden

CrossFit: 5:00 AM

1 x 1 @ 245 lbs

3

Monica
Robinson

CrossFit: 12:00 PM

1 x 1 @ 240 lbs

4

Kandice
Ruckle

CrossFit: 9:00 AM

1 x 1 @ 235 lbs

5

KT
Forrest

CrossFit: 12:00 PM

1 x 1 @ 225 lbs

5

Mariela
Ramos

CrossFit: 6:00 AM

1 x 1 @ 225 lbs

6

Stephanie
Decolati

CrossFit: 6:00 AM

1 x 1 @ 215 lbs

7

Devora
Langley

CrossFit: 9:00 AM

1 x 1 @ 205 lbs

8

Jennifer
Hailey

CrossFit: 6:00 AM

1 x 1 @ 200 lbs

9

Meghan
Distelrath

CrossFit: 9:00 AM

1 x 1 @ 195 lbs

10

Mariah
LaPointe

CrossFit: 7:30 AM

1 x 1 @ 190 lbs

11

Alicia
coro

CrossFit: 12:00 PM

1 x 2 @ 180 lbs

12

Ace
Anderson

CrossFit: 5:00 AM

1 x 1 @ 160 lbs

13

Jadie
Grimm

CrossFit: 7:00 PM

1 x 1 @ 155 lbs

14

Sharon
Guadarrama

Open Gym 10:00A-12:00P

3 x 4 @ 145 lbs

15

Izabel
Short Lariccia

CrossFit: 9:00 AM

1 x 10 @ 135 lbs

15

Halea
Seymore

CrossFit: 12:00 PM

1 x 1 @ 135 lbs

16

Marilyn
Groce

CrossFit: 12:00 PM

1 x 1 @ 35 lbs

I used one DB, front rack. 30 was no problem. 35, my right knee “...