Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

CF - 7/2/21

A:

400m run
25 ft lunge w/ twist
25 ft elbow to instep
25 ft inchworm
25 ft butt kickers
25 ft high kicks

B: Back Squat (7x5 @ 75% ; rest as needed)

C: Metcon (Time)

Teams of 2 for time:

GPP
100/70 cal assault
100 s2oh 75/55
50/35 cal assault bike
40 CTB or 50 pullups

COMP
100/70 cal assault bike
100 s2oh 95/75
50/35 cal assault
20 BMU

D: Metcon (No Measure)

3 sets

40 banded good mornings
30 banded tricep extensions
20 hand-release push up
Rest :60

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

Whiteboard:

Friday, July 02, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

7 x 5 @ 345 lbs

2

Alex
Adkins

6:00 AM CrossFit

7 x 5 @ 310 lbs

3

JD
Mason

5:00 PM CrossFit

7 x 5 @ 255 lbs

4

Flynt
Foster

6:00 AM CrossFit

7 x 5 @ 245 lbs

5

Chris
Weber

11:30 AM CrossFit

7 x 5 @ 225 lbs

6

Cory
Rexford

4:00 PM CrossFit

7 x 5 @ 185 lbs

7

Toby
Cooper

11:30 AM CrossFit

7 x 5 @ 175 lbs

Female Clients

1

Melanie
Velazquez

5:00 PM CrossFit

7 x 5 @ 205 lbs

Bc Coach Christina said I was slacking I had to throw on another ...

2

Becca
Esborg

5:00 PM CrossFit

7 x 5 @ 190 lbs

2

Tess
Free

11:30 AM CrossFit

7 x 5 @ 190 lbs

3

Colette
SavageJones

5:00 AM CrossFit

7 x 5 @ 170 lbs

3

Jordan
Wylie

6:00 AM CrossFit

7 x 5 @ 170 lbs

3

Ryan
Elizabeth ...

6:00 AM CrossFit

7 x 5 @ 170 lbs

4

Flor
Jalikis

5:00 AM CrossFit

7 x 5 @ 165 lbs

5

Suzette
Panton

11:30 AM CrossFit

7 x 5 @ 155 lbs

6

Jessica
Dodd

4:00 PM CrossFit

7 x 5 @ 150 lbs

7

Kristina
Moore

4:00 PM CrossFit

7 x 5 @ 145 lbs

7

Sage
West

11:30 AM CrossFit

7 x 5 @ 145 lbs

8

Laura
Kim

11:30 AM CrossFit

7 x 5 @ 135 lbs

8

Morgan
Webb

11:30 AM CrossFit

7 x 5 @ 135 lbs

9

Taylor Marie
Reid

7:00am CrossFit

7 x 5 @ 115 lbs

9

Tiffiny
Oakley

5:00 PM CrossFit

7 x 5 @ 115 lbs

9

Viviana
Gutierrez

6:00 AM CrossFit

7 x 5 @ 115 lbs

2 @125

10

Private

7:00am CrossFit

7 x 5 @ 105 lbs

11

Jamie
Lanclos

5:00 PM CrossFit

7 x 5 @ 95 lbs

12

Camille
Cline

11:30 AM CrossFit

6 x 5 @ 185 lbs

1x5 @165