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Components

Metcon

Metcon

Settings

Workout

6/30/17

Warm-up

200 M Run
3 Rounds
10 DB Goblet Squats (don't go too light)
15 KB Swings
10 Scap Pulls

Strength

Metcon (Weight)

EMOM for 10 Minutes
3 Back Squats AHAP (keep same load throughout) Use Rig or Rack.

Metcon

Metcon (Time)

1000 m Bike Buy-In
3 Rounds
15 Slamballs
20 Front Rack Lunges (95/65)
20 Shoulder to Overhead (95/65)

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

Whiteboard:

Friday, June 30, 2017

Male Clients

1

Feras
Lababdeh

5:30 PM CrossFit

315 lbs

2

Eric
Goodlin

4:30 PM CrossFit

275 lbs

3

Private

4:30 PM CrossFit

225 lbs

3

TERRY
LIN

4:30 PM CrossFit

225 lbs

4

Cason
Peters

12:00 PM CrossFit

185 lbs

5

Frank
Chapa

12:00 PM CrossFit

135 lbs

6

mark
de guia

4:30 PM CrossFit

125 lbs

off a power clean no racks avail

7

Jean-Paul
Mitterhofer

5:30 PM CrossFit

275 lbs

4 rounds

8

Daniel
McPartlan

6:30 AM CrossFit

205 lbs

9

Aaron
Lott

4:30 PM CrossFit

185 lbs

9

Abhishek
Kar

5:30 PM CrossFit

185 lbs

10

Christian
Squier

5:30 AM CrossFit

165 lbs

11

Mihir
Gokhale

4:30 PM CrossFit

145 lbs

12

Brayan
Caicedo

5:30 AM CrossFit

60 lbs

13

Vangel
Biraltchanov

6:30 AM CrossFit

0 lbs

Female Clients

1

Ulrika
Kurten

6:30 PM CrossFit

195 lbs

2

Nicholas
Wiley

6:30 PM CrossFit

185 lbs

3

Thais
Herrero

5:30 PM CrossFit

145 lbs

maxed yesterday

4

Aneliese
Veazey

4:30 PM CrossFit

125 lbs

5

Joanne
Parulian

6:30 PM CrossFit

115 lbs

5

Sarah
Brown

5:30 PM CrossFit

115 lbs

6

Nicole
Sharp

6:30 PM CrossFit

105 lbs

7

Amanda
Spano

6:30 PM CrossFit

85 lbs

7

Amanda
Villasenor

12:00 PM CrossFit

85 lbs

8

Nancy
Sanchez

6:30 PM CrossFit

110 lbs

9

Mary
Lopera

5:30 PM CrossFit

45 lbs

Started with 95# but knee buckled.

9

priyanka
Athavale

4:30 PM CrossFit

45 lbs

30 back squats

9

Rebeca
Marquez

12:00 PM CrossFit

45 lbs

10

Bridget
McPartlan

6:30 AM CrossFit

40 lbs