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Components
Clean Complex
Fran
Fran INTERMEDIATE
Fran BOOTCAMP
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
Workout
CF 06/26/19 - Forever Young CrossFit
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM CrossFit
12:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (19/12)
Workout
CF 06/26/19
10 MIN WARM-UP
20 Jumping Jacks
15 Mountain Climbers
10 Straight Leg Sit-ups
5 Burpees
15 KB Deadlift
12 Goblet Squat
10(ttl) SA KB Thrusters
10 Ring Rows
10 Kip Swings
6 Pull-ups (Jumping if needed)
Clean Complex (Weight)
EVERY 1:30 FOR 8 SETS
2 Squat Cleans*
*Sets 1-4@Moderate-Heavy, Building
Sets 4-8 @Heavy, Across
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Fran INTERMEDIATE (Time)
21-15-9
Thruster [65/45]
Jumping Pull-ups
*Go FAST!!
Fran BOOTCAMP (Time)
15-12-9
Head-cutters
Ring Rows
*Go FAST!!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 26, 2019
Male Clients
1
Karol
Costa
5:30 PM CrossFit
245 lbs
2
Jose
Dou
5:30 PM CrossFit
225 lbs
1 rep with 245lb
3
Santiago
Lopez
12:00 PM CrossFit
215 lbs
1 Rep at 225lbs
4
Giancarlo
jimenez
5:30 PM CrossFit
205 lbs
4
JONATHAN
KEGEL
4:15 PM CrossFit
205 lbs
last four same weight touch n go
5
Carlos
Barrios
6:00 AM CrossFit
175 lbs
6
Julio
Fernandez
5:30 PM CrossFit
105 lbs
7
Paco
Brignoni
6:00 AM CrossFit
70 lbs
8
Miguel
Mejias
4:15 PM CrossFit
225 lbs
9
joel
hartman
12:00 PM CrossFit
185 lbs
9
Kyle
Molter
7:15 AM CrossFit
185 lbs
10
Private
7:15 AM CrossFit
175 lbs
10
Manuel
Turushina
6:00 AM CrossFit
175 lbs
11
David
Lozano
6:45 PM CrossFit
135 lbs
11
Fernando
Tulha
6:45 PM CrossFit
135 lbs
11
Scott
Solar
6:00 AM CrossFit
135 lbs
2 sets - 75 2 sets - 95 2 sets - 115 2 sets - 135
12
Manuel
Villanueva
6:45 PM CrossFit
115 lbs
13
Felipe
Mota
7:15 AM CrossFit
105 lbs
14
Private
7:15 AM CrossFit
95 lbs
Female Clients
1
Eliana
Castro
6:00 AM CrossFit
155 lbs
TNG
2
Karol
Costa
5:30 PM CrossFit
140 lbs
4x2 Squat Cleans TnG
3
JENNY
YAZBEC
7:15 AM CrossFit
135 lbs
1 rep @ 135
4
Jennifer
Alvarado
12:00 PM CrossFit
105 lbs
4
Sarah
Blair
6:45 PM CrossFit
105 lbs
4
Sheila
Turushina
6:00 AM CrossFit
105 lbs
5
Rita
De Luca
5:30 PM CrossFit
85 lbs
6
Daniela
Gonzalez
6:45 PM CrossFit
95 lbs
7
Gabriela
Lopez
6:00 AM CrossFit
55 lbs
7
Melissa
Adarme
7:15 AM CrossFit
55 lbs
8
Anelisa
Dou
6:45 PM CrossFit
50 lbs
9
Maha
Rafiq
6:00 AM CrossFit
10 lbs
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