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Components
Paused Front Squat
Front Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Just a Second, or Two! - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm 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 (15/13)
Workout
Just a Second, or Two!
Weightlifting
Paused Front Squat (4 x 2 )
Paused Front Squat
Three Second Pause
Weighlifting (Beginners)
Front Squat (4 x 2 )
Front Squat
WOD
Metcon (AMRAP - Reps)
Rx
8 Plate Squats (15/10lb)
Max Double-unders in the remainder of the minute
EMOM 5 min.
Fitness
8 Plate Squats
Max Speed Steps in the remainder of the minute
EMOM 5 min.
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Thursday, June 21, 2018
Male Clients
1
Phresh
Prince of ...
6:30pm CrossFit All Level...
4 x 2 @ 275 lbs
2
Peter
Hur
4:30pm CrossFit All Level...
4 x 2 @ 265 lbs
3
Chad
Kobold
4:30pm CrossFit All Level...
4 x 2 @ 255 lbs
4
Lyman
Anderson
6:30pm CrossFit All Level...
4 x 2 @ 235 lbs
5
Chris
“Old Man” ...
6:30pm CrossFit All Level...
4 x 2 @ 210 lbs
6
Chris
Gracey
6:30pm CrossFit All Level...
4 x 2 @ 205 lbs
6
Del
Tutt
6:30pm CrossFit All Level...
4 x 2 @ 205 lbs
6
Francisco
Garcia
4:30pm CrossFit All Level...
4 x 2 @ 205 lbs
7
Brock
Johnson
6:30pm CrossFit All Level...
4 x 2 @ 185 lbs
8
Aaron
Barvitz
5:30am CrossFit All Level...
4 x 2 @ 175 lbs
9
Nicholas
Anderson
6:30pm CrossFit All Level...
4 x 2 @ 145 lbs
10
John
Iskandar
6:30pm CrossFit All Level...
4 x 2 @ 135 lbs
11
Luis
Solis
6:30pm CrossFit All Level...
4 x 2 @ 115 lbs
12
Daniel
Schultz
6:30am CrossFit All Level...
6 x 2 @ 105 lbs
13
Luis
Solis
5:30am CrossFit All Level...
4 x 2 @ 100 lbs
Female Clients
1
Alesha
Asijie
Noon CrossFit All Levels
4 x 2 @ 185 lbs
2
Lindsey
Beagley
6:30pm CrossFit All Level...
4 x 2 @ 175 lbs
3
Johna
Kobold
6:30pm CrossFit All Level...
4 x 2 @ 165 lbs
4
Kendra
Lowry
6:30pm CrossFit All Level...
4 x 2 @ 155 lbs
5
silvia
laub
Noon CrossFit All Levels
4 x 2 @ 110 lbs
6
Mia
McCorkel
6:30pm CrossFit All Level...
4 x 2 @ 105 lbs
7
Private
Noon CrossFit All Levels
4 x 2 @ 103 lbs
7
Tawna
Wedin
Noon CrossFit All Levels
4 x 2 @ 103 lbs
8
Catalina
Johnson
6:30pm CrossFit All Level...
4 x 2 @ 95 lbs
9
Annie
Lewis
9am CrossFit All Levels
4 x 2 @ 85 lbs
9
Lauren
Pew
9am CrossFit All Levels
4 x 2 @ 85 lbs
10
Savanna
Fallon
6:30am CrossFit All Level...
4 x 2 @ 75 lbs
11
Ashley
Lopez
5:30am CrossFit All Level...
4 x 2 @ 50 lbs
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