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7/13 Squat

Metcon

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Workout

06/22/2020

Weightlifting

Go light and go fast!! Today is meant to not be heavy weight. Aim for each set, 20 Reps, to be under :30 Seconds!

7/13 Squat (4 sets of SPEED Squats)

7 Front Squats + 13 Back Squats

Workout of the Day

Metcon (Time)

For Time:
400m Run
150 Push-Ups
400m Run

*Strict 20 Minute Time Cap. If you hit the Cap, your score = Reps Completed. Run=1 Rep

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

Whiteboard:

Monday, June 22, 2020

Male Clients

1

Cameron
Reeves

CrossFit: 5:30 AM

1 x 20 @ 105 lbs

speed squats- 31 sec for 105lb

2

Sean
Smith

CrossFit: 4:30 PM

1 x 20 @ 95 lbs

5 and 7, single leg box squats

3

Landry
Kieth

CrossFit: 4:30 PM

3 x 20 @ 65 lbs

3

Kevin
Korinek

CrossFit: 5:30 AM

2 x 20 @ 65 lbs

speed squats

4

Chase
Young

CrossFit: 4:30 PM

1 x 20 @ 55 lbs

5

Billy
Reasner

CrossFit: 4:30 PM

4 x 20 @ 45 lbs

5

Jeremy
Nix

CrossFit: 6:00 PM

4 x 20 @ 45 lbs

5

Kyle
McGavock

CrossFit: 6:00 PM

4 x 20 @ 45 lbs

5

Michal
Morelos

CrossFit: 4:30 PM

4 x 20 @ 45 lbs

5

Nick
Davidson

CrossFit: 4:30 PM

4 x 20 @ 45 lbs

5

Riley
Alford

CrossFit: 6:00 PM

4 x 20 @ 45 lbs

Female Clients

1

Dana
Forehand

CrossFit: 4:30 PM

1 x 20 @ 65 lbs

2

Ashley
Reeves

CrossFit: 8:30 AM

1 x 20 @ 55 lbs

2

Emily
Kieth

CrossFit: 4:30 PM

1 x 20 @ 55 lbs

2

Tracy
May

CrossFit: 8:30 AM

1 x 20 @ 55 lbs

3

Emily
Nix

CrossFit: 6:00 PM

4 x 20 @ 35 lbs

3

Julie
Vincent

CrossFit: 8:30 AM

4 x 20 @ 35 lbs

3

Emily
Hunt

CrossFit: 5:30 AM

1 x 20 @ 35 lbs

speed squats

3

Meg
Brown

CrossFit: 5:30 AM

1 x 20 @ 35 lbs

speed squats

3

rebekah
collins

CrossFit: 8:30 AM

1 x 20 @ 35 lbs

:40

4

Christi
Reasner

CrossFit: 5:30 AM

4 x 20 @ 15 lbs

speed squats