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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Keep it on the DL... - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am 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):
28 (14/14)
Workout
Keep it on the DL...
WOD - FBCF
Metcon (Time)
Rx+
9-15-21
Deadlifts (185/135 lb.)
Knees-to-Elbows
After each round, perform 500-m Row.
Rx
9-15-21
Deadlifts (155/105 lb.)
Knees-to-Elbows
After each round, perform 500-m Row.
Fitness
9-15-21
Deadlifts
Hanging Leg Raises
After each round, perform 500-m Row.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 20, 2023
Male Clients
1
Alex
Bentley
5:30pm CrossFit All Level...
11:30
2
Michael
Mowry
9:00am CrossFit All Level...
12:00
3
#Derek
Wilcock
5:30pm CrossFit All Level...
13:06
4
#Sean
Wieser
4:30pm CrossFit All Level...
14:45
5
Alfredo
Bejarano
5:30am CrossFit All Level...
16:14
185 lbs. DL
6
The
Rooster
5:30pm CrossFit All Level...
16:42
7
JOHN
THOMAS
4:30pm CrossFit All Level...
13:36
8
Jessie
Ramirez
9:00am CrossFit All Level...
14:42
9
Private
5:30am CrossFit All Level...
16:31
10
Winston
Aspinall
5:30am CrossFit All Level...
17:47
11
Private
5:30am CrossFit All Level...
12:48
12
Dalton
Decasas
4:30pm CrossFit All Level...
14:15
13
Sebastian
Acosta-Galvan
4:30pm CrossFit All Level...
14:25
14
Leon
Manfredi
4:30pm CrossFit All Level...
17:00
RX except for 125 DL
Female Clients
1
Candice
Brierley
5:30pm CrossFit All Level...
14:20
2
maria
cutler
9:00am CrossFit All Level...
15:11
fudge this
3
Sofia
Moreno
6:30pm CrossFit All Level...
17:40
4
Sophia
Beltran
6:30pm CrossFit All Level...
9:56
5
B
P
5:30am CrossFit All Level...
13:19
105, leg raises
6
Annie
Lewis
6:30pm CrossFit All Level...
14:05
Knee raises
7
Mayra
Ramirez
4:30pm CrossFit All Level...
14:31
105#/knee2chest
8
Private
5:30am CrossFit All Level...
14:50
9
Private
6:30pm CrossFit All Level...
15:56
10
Blanca
Beltran
6:30pm CrossFit All Level...
16:49
105#
11
Julia
Manfredi
4:30pm CrossFit All Level...
16:53
RX DL, knee-ups
12
Talia
Sanchez Ni ...
5:30pm CrossFit All Level...
17:30
13
Roxanne
Beltran
6:30pm CrossFit All Level...
18:45
14
Josephine
Asare
6:30pm CrossFit All Level...
21:30
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