Public Whiteboard

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Components

Split jerk strict press

Pop Rocks

Settings

Workout

Monday

Warm-up

V-ups on V-ups

3X
:10 Hollow rock hold
5-10 V-Ups

Gymnastics

Metcon (No Measure)

3X
10 Hamstring curls
10 Glute hugs
5 Split jerk strict press with WB
Tspine on foam roller

Weightlifting

Split jerk strict press (5X3)

Feet stay in split jerk position entire time

Metcon

Pop Rocks (Time)

30 Manmakers 50/35

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Whiteboard:

Monday, July 02, 2018

Male Clients

1

Alec
Wolfram

5:00 PM CrossFit

5 x 3 @ 95 lbs

1

Jae
Mills

6:00 PM CrossFit

5 x 3 @ 95 lbs

1

nathan
forshaw

5:00 PM CrossFit

5 x 3 @ 95 lbs

1

Stephen
LeBouef

6:00 PM CrossFit

5 x 3 @ 95 lbs

2

Jamie
Jones

5:00 PM CrossFit

5 x 3 @ 85 lbs

3

Brandon
Reid

5:00 PM CrossFit

5 x 3 @ 75 lbs

4

jacob
popek

8:00 AM CrossFit

5 x 3 @ 65 lbs

5

Eugene
Trams

6:00 PM CrossFit

5 x 3 @ 45 lbs

Female Clients

1

Antoinette
Williams

12:00 PM Open gym

5 x 3 @ 85 lbs

1

Kristina
Stapleton

12:00 PM Open gym

5 x 3 @ 85 lbs

2

MC
Schmank

12:00 PM Open gym

5 x 3 @ 75 lbs

2

Shanna
Simms

12:00 PM Open gym

5 x 3 @ 75 lbs

3

Stacy
Swiney

8:00 AM CrossFit

5 x 3 @ 55 lbs

3

Stephanie
Pineda

5:00 PM CrossFit

5 x 3 @ 55 lbs

4

Emily
Wolfram

5:00 PM CrossFit

5 x 3 @ 40 lbs

5

Joanna
Beatrice

5:00 AM CrossFit

5 x 3 @ 0 lbs

30 minutes of Rehab

5

Lindsey
Neyland

6:00 AM CrossFit

1 x 3 @ 73 lbs