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CF6/21/22

Full Week Programming

This is TEST week so I really hope that everyone that can 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!

Bench Press

5 Reps at 75%
3 Reps at 85%
1+ Rep at 95%
1 Rep at Potential New 1RM

Every 3 Minutes Super set with Pullups

Weighted Pull-ups (3-2-1-1)

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
5 Pull-ups
10 Pushups
20 Double Unders (30sec of singles or practice DU)

*After Every 5 Rounds Run 400m or Bike 30/20 Cals

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

Whiteboard:

Tuesday, June 21, 2022

Male Clients

1

Yaneer
Escappa

CrossFit: 4:00 PM

1 x 1 @ 305 lbs

2

Danny
Bazan

CrossFit: 5:30 PM

1 x 1 @ 290 lbs

3

Jared
Barros

Open Gym 10:00A-12:00P

1 x 1 @ 285 lbs

4

Vance
Smith

CrossFit: 9:00 AM

1 x 3 @ 265 lbs

4

Jacob
Bitran

CrossFit: 4:00 PM

1 x 1 @ 265 lbs

5

Roussos
Koliakoudakis

CrossFit: 12:00 PM

1 x 1 @ 260 lbs

6

Lee
Freitas

CrossFit: 12:00 PM

1 x 1 @ 255 lbs

6

Nathan
Zimnik

CrossFit: 12:00 PM

1 x 1 @ 255 lbs

Dusty rep

7

Joe
Chavanu

CrossFit: 7:00 PM

1 x 1 @ 250 lbs

8

miguel
reyes

CrossFit: 5:30 PM

1 x 1 @ 245 lbs

9

Frank
Fuentes

CrossFit: 5:30 PM

1 x 1 @ 235 lbs

9

Srinath
Maroju

CrossFit: 5:30 PM

1 x 1 @ 235 lbs

10

Keith
Perry

CrossFit: 7:00 PM

1 x 1 @ 230 lbs

11

Orlando
DeCastroverde

CrossFit: 12:00 PM

1 x 1 @ 225 lbs

11

vlastimil
pustina

CrossFit: 12:00 PM

1 x 1 @ 225 lbs

12

Bryan
Ngo

CrossFit: 5:30 PM

1 x 1 @ 215 lbs

12

chris
churchwell

CrossFit: 5:30 PM

1 x 1 @ 215 lbs

12

Cristian
Vasquez

CrossFit: 5:30 PM

1 x 1 @ 215 lbs

12

Lewe
Thiesen

CrossFit: 12:00 PM

1 x 1 @ 215 lbs

12

Peter
Grimm

CrossFit: 7:00 PM

1 x 1 @ 215 lbs

12

Warren
Schwikert

CrossFit: 9:00 AM

1 x 1 @ 215 lbs

🤷🤦🏼‍♂️

13

Grant
Holve

CrossFit: 4:00 PM

1 x 1 @ 205 lbs

14

Eric
Iglesias

CrossFit: 7:00 PM

1 x 1 @ 195 lbs

14

Grant
Norris-Jones

CrossFit: 5:30 PM

1 x 1 @ 195 lbs

15

dominick
sarle

CrossFit: 5:30 PM

1 x 1 @ 185 lbs

15

manuel
montellano

CrossFit: 4:00 PM

1 x 1 @ 185 lbs

16

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 1 @ 180 lbs

17

eric
pruett

CrossFit: 7:00 PM

1 x 1 @ 175 lbs

17

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 1 @ 175 lbs

18

Jonathan
Munoz

CrossFit: 6:00 AM

1 x 1 @ 165 lbs

18

Sid
Sengupta

CrossFit: 5:30 PM

1 x 1 @ 165 lbs

19

Justin
Lafferty

CrossFit: 6:00 AM

1 x 1 @ 155 lbs

20

Brett
Curlee

CrossFit: 4:00 PM

1 x 5 @ 145 lbs

Female Clients

1

Olivia
Dow

CrossFit: 4:00 PM

1 x 1 @ 185 lbs

2

Kandice
Ruckle

CrossFit: 7:30 AM

1 x 1 @ 150 lbs

2

Monica
Robinson

CrossFit: 12:00 PM

1 x 1 @ 150 lbs

A little help from Joe :)

3

Chloe
Dilling

CrossFit: 7:30 AM

1 x 1 @ 145 lbs

4

Allysen
Breeden

CrossFit: 5:00 AM

1 x 1 @ 135 lbs

5

Stephanie
Decolati

CrossFit: 6:00 AM

1 x 1 @ 130 lbs

6

Mariela
Ramos

CrossFit: 6:00 AM

1 x 1 @ 125 lbs

7

Kim
Davis

CrossFit: 7:30 AM

1 x 1 @ 120 lbs

8

Yanira
Morales

CrossFit: 9:00 AM

1 x 1 @ 115 lbs

9

Malaya
Santos

CrossFit: 7:30 AM

1 x 1 @ 110 lbs

10

Devora
Langley

CrossFit: 12:00 PM

1 x 1 @ 105 lbs

Ehhhh

10

Meghan
Distelrath

CrossFit: 9:00 AM

1 x 1 @ 105 lbs

Failed at 115

11

Alicia
coro

CrossFit: 12:00 PM

1 x 1 @ 100 lbs

11

Jadie
Grimm

CrossFit: 7:00 PM

1 x 1 @ 100 lbs

12

Ace
Anderson

CrossFit: 5:00 AM

1 x 1 @ 95 lbs

12

Mariah
LaPointe

CrossFit: 7:30 AM

1 x 1 @ 95 lbs

13

Ashley
Cole

CrossFit: 7:30 AM

1 x 1 @ 90 lbs

14

Carissa
Piazza

CrossFit: 12:00 PM

1 x 1 @ 85 lbs

14

Jurnee
Fernandez

CrossFit: 9:00 AM

1 x 1 @ 85 lbs

14

Priscila
Leyva

CrossFit: 7:00 PM

1 x 1 @ 85 lbs

14

RAINA
HERNANDEZ

CrossFit: 6:00 AM

1 x 1 @ 85 lbs

15

Izabel
Short Lariccia

CrossFit: 5:30 PM

1 x 1 @ 75 lbs

16

Marilyn
Groce

CrossFit: 12:00 PM

1 x 1 @ 70 lbs

17

Dao
gee

CrossFit: 4:00 PM

1 x 1 @ 65 lbs