Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Metcon

Cindy

Settings

Workout

7/7/2017

In's

3x25 GHD Crunches

Yoga/Mobility

Twisted Cross

Warm-up

Bench Warm Up

2 Rounds
10 1 Arm KB Bench Press each arm
Run 200m
10 KB rows ea arm
Run 200m
10 1 Arm KB Push Press

Skill/Strength

Bench Press (3x8)

Bench Press

WOD

Stephanie's WOD

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
10 KB Squats, 53/35
10 KB Swings OH
20 KB OH Lunges (10 Per side)
2 Turkish Get-ups (1 Per side)

Spec Ops Training

Mental note

Time to nut up or shut up.

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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

Whiteboard:

Friday, July 07, 2017

Male Clients

1

Grant
McHaney

Lift Sesh w/ Jared 3PM-4P...

3 x 8 @ 215 lbs

not feeling motivated.

2

Brandon
Dues

4:10PM CrossFit

3 x 8 @ 200 lbs

Go heavier.

3

Jeremy
Springer

Lift Sesh w/ Jared 3PM-4P...

3 x 8 @ 195 lbs

4

Brett
Simmon

4:10PM CrossFit

3 x 8 @ 185 lbs

4

David
Moon

Open Gym 7:30AM-9:30AM

3 x 8 @ 185 lbs

No bird chest

5

King
Ray

4:10PM CrossFit

3 x 8 @ 155 lbs

6

Freddy
Aubert

5:20 AM CrossFit

3 x 8 @ 135 lbs

7

mark
noon

5:20 AM CrossFit

3 x 8 @ 125 lbs

8

Cyrus
Medrano

6:30 PM CrossFit

1 x 8 @ 165 lbs

165, 135, 135

8

lance
cartwright

9:30 AM CrossFit

1 x 8 @ 210 lbs

205 205 210

Female Clients

1

Kim
Coffee

9:30 AM CrossFit

3 x 8 @ 105 lbs

1 @ #115 1@ #120

2

Tracy
Auber

5:20 PM CrossFit

3 x 8 @ 95 lbs

3

Heather
valenzuela

5:20 PM CrossFit

3 x 8 @ 80 lbs

2x6 85

4

Janet
James

5:20 AM CrossFit

3 x 8 @ 75 lbs

1x8 @ 80, 1x6@ 80

5

Caroline
Kellenbence

4:10PM CrossFit

3 x 8 @ 65 lbs

6

Cathy
Holmes

4:10PM CrossFit

3 x 8 @ 55 lbs

May not have been getting low enough (did bar, 45#, 55#, and atte...

6

Geralynn
Hughes

6:30 AM CrossFit

3 x 8 @ 55 lbs

7

Vanessa
Campos

6:30 AM CrossFit

3 x 8 @ 0 lbs

3*8-@ 45l lbs

7

Brianne
LeBlanc

9:30 AM CrossFit

2 x 8 @ 80 lbs

1@75, 1@65

7

Heather
Powell

Lift Sesh w/ Jared 3PM-4P...

2 x 8 @ 60 lbs

3@ 55# (eiiiiigggghhhhht!)

7

Katie
Jaquet

4:10PM CrossFit

2 x 8 @ 80 lbs

1*8@75

7

Steph
Karins

5:20 AM CrossFit

2 x 8 @ 85 lbs

followed by 1x3 90#- failed 4th rep

7

Stephanie
Alarcon

6:30 AM CrossFit

1 x 8 @ 85 lbs

2x8@65, 1x6@75

7

Melisa
Ribera

5:20 PM CrossFit

1 x 5 @ 70 lbs

7

Leianna
Cooper

9:30 AM CrossFit

1 x 4 @ 65 lbs

35,45,55,60, failed at 4 @ 65