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Components

Front Squat

Metcon

Settings

Workout

Ain't No Other Man

Weightlifting

Front Squat (4 x 4 - Across - 85% or +20/+10 lbs from x6)

Front Squat

***please have all your equipment on at the start of class. (shoes, socks, knee sleeves, belt, elbow sleeves, grips, gloves, wrist wraps, sweat bands,shirts, head bands, etc...)

Metcon

Metcon (Time)

For Time:
60 WB
60 Cal Bike
60 TTB

RX+: 30/20 - TTB x 5
RX: 20/14 - TTB x 3
SC: 16/12 - Vups

*the ttb requirements of RX and RX+ is 5 reps in a row for RX+ and 3 reps in a row for RX. If you do not complete 3 reps in a row and want RX then you would have to remove the 1 or 2 reps that you did do. For example, if you had 3 reps completed and jumped up to the bar and strug together 2 reps (4&5). If you wanted RX you would have to go back to 3 and try again.

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

Whiteboard:

Friday, June 29, 2018

Male Clients

1

Jose
Flores

5:00 PM CrossFit

4 x 4 @ 295 lbs

2

Brett
Martin

5:00 PM CrossFit

4 x 4 @ 275 lbs

3

eric
poole

5:00 PM CrossFit

4 x 4 @ 245 lbs

3

JohnE
Herbison

6:00 PM CrossFit

4 x 4 @ 245 lbs

3

Thanh
Le

5:00 PM CrossFit

4 x 4 @ 245 lbs

4

Casey
Hornberger

9:00 AM CrossFit

4 x 4 @ 225 lbs

4

chris
collins

5:00 PM CrossFit

4 x 4 @ 225 lbs

4

Gabriel
Ramos

6:00 PM CrossFit

4 x 4 @ 225 lbs

4

Private

6:00 PM CrossFit

4 x 4 @ 225 lbs

4

Seneca
Rinehart

5:00 AM CrossFit

4 x 4 @ 225 lbs

5

Derick
Elrod

4:00 PM CrossFit

4 x 4 @ 205 lbs

5

Matthew
Daniels

6:00 AM CrossFit

4 x 4 @ 205 lbs

6

Josh
Pesina

4:00 PM CrossFit

4 x 4 @ 195 lbs

7

JUAN
DELACRUZ

4:00 PM CrossFit

4 x 4 @ 185 lbs

7

Paul
Hargrave

5:00 PM CrossFit

4 x 4 @ 185 lbs

8

Adam
Covin

9:00 AM CrossFit

4 x 4 @ 165 lbs

8

Max
Longoria

9:00 AM CrossFit

4 x 4 @ 165 lbs

crossed arms

9

GARY
O'NEIL

5:00 AM CrossFit

4 x 4 @ 155 lbs

10

Edgar
Alanis

4:00 PM CrossFit

4 x 4 @ 145 lbs

11

jacob
verdin

6:00 PM CrossFit

4 x 4 @ 130 lbs

12

Aaron
Conger

5:00 AM CrossFit

2 x 4 @ 240 lbs

Female Clients

1

Precious
Dominguez

5:00 PM CrossFit

4 x 4 @ 210 lbs

2

Karen
Tallant

5:00 PM CrossFit

4 x 4 @ 165 lbs

3

JuJu
Ardoin

6:00 PM CrossFit

4 x 4 @ 160 lbs

4

Brandy
Le

5:00 PM CrossFit

4 x 4 @ 155 lbs

4

Stacey
Hall

6:00 PM CrossFit

4 x 4 @ 155 lbs

5

Ale
Sandoval

4:00 PM CrossFit

4 x 4 @ 145 lbs

5

Kasi
Bevel

9:00 AM CrossFit

4 x 4 @ 145 lbs

6

Chrissa
teel

5:00 PM CrossFit

4 x 4 @ 130 lbs

6

Jamie
Sutton

5:00 PM CrossFit

4 x 4 @ 130 lbs

6

Maria
Clara Rios

9:00 AM CrossFit

4 x 4 @ 130 lbs

7

Cloud
☁️ ramos

6:00 PM CrossFit

4 x 4 @ 125 lbs

8

Isela
Martinez

6:00 PM CrossFit

4 x 4 @ 115 lbs

9

Casey
Regian

5:00 PM CrossFit

4 x 4 @ 110 lbs

10

ANGELICA
DELGADO

5:00 AM CrossFit

4 x 4 @ 105 lbs

10

Crissy
Autry

5:00 AM CrossFit

4 x 4 @ 105 lbs

needed to be about 20# mas

10

Ericka
Morales

5:00 AM CrossFit

4 x 4 @ 105 lbs

11

Harley
Lewis

6:00 AM CrossFit

4 x 4 @ 95 lbs

11

Isabel
Lewis

6:00 PM CrossFit

4 x 4 @ 95 lbs

12

Vanessa
Daniels

6:00 AM CrossFit

4 x 4 @ 85 lbs

13

Trudy
Istre

5:00 AM CrossFit

4 x 4 @ 75 lbs

14

Laura
Pesina

4:00 PM CrossFit

4 x 4 @ 70 lbs

15

Vicky
Lewis

6:00 AM CrossFit

4 x 4 @ 65 lbs

16

Elisa
Ramos

6:00 AM CrossFit

4 x 4 @ 0 lbs

85 bench 3 x 6 30 bench 3 x 6