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Components

Front Squat

Metcon

Settings

Workout

07/07/2021

Weightlifting

Front Squat (01 Set of 05 Reps EOMOM for 10 Minutes )

Front Squat

80% + of 01 RM

Workout of the Day

Metcon (4 Rounds for reps)

Tabata
08 Rounds of work in each movement.
20 Seconds of work, 10 Seconds of rest.

Kettle Bell Swings (53/35)
-01 Min of Rest -
Pull-ups
-01 Min of Rest -
Ring Rows (Rx+ Ring Muscle-ups)
-01 Min of Rest -
Push-Press (135/95)

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

Whiteboard:

Wednesday, July 07, 2021

Male Clients

1

Cameron
Reeves

CrossFit: 5:30 AM

5 x 5 @ 220 lbs

2

Anirban
Pal

CrossFit: 4:30 PM

5 x 5 @ 185 lbs

2

Brody
Forehand

CrossFit: 8:30 AM

5 x 5 @ 185 lbs

2

Kyle
McGavock

CrossFit: 4:30 PM

5 x 5 @ 185 lbs

3

Bill
Johnson

CrossFit: 6:00 PM

5 x 5 @ 135 lbs

4

Jeremy
Nix

CrossFit: 4:30 PM

5 x 5 @ 115 lbs

5

Reid
Christner

CrossFit: 5:30 AM

5 x 5 @ 75 lbs

6

Jacob
Young

CrossFit: 5:30 AM

5 x 5 @ 65 lbs

7

Kevin
Korinek

CrossFit: 8:30 AM

2 x 5 @ 185 lbs

7

Matt
Russell

CrossFit: 8:30 AM

2 x 5 @ 205 lbs

7

Seth
McClellan

CrossFit: 5:30 AM

2 x 5 @ 185 lbs

Sleeveless Wednesday!

7

RW
Rice

CrossFit: 4:30 PM

1 x 5 @ 225 lbs

Female Clients

1

Makayla
Simmons

CrossFit: 8:30 AM

5 x 5 @ 175 lbs

2

Cally
Lytal

CrossFit: 8:30 AM

5 x 5 @ 95 lbs

went light for knee

3

amanda
bowers

CrossFit: 6:00 PM

5 x 5 @ 85 lbs

3

Desiree
Raymond

CrossFit: 5:30 AM

5 x 5 @ 85 lbs

4

Kirsten
Gray

CrossFit: 6:00 PM

5 x 5 @ 35 lbs

4

Lindy
Wetzel

CrossFit: 6:00 PM

5 x 5 @ 35 lbs

4

Shannon
Rowley

CrossFit: 6:00 PM

5 x 5 @ 35 lbs

5

Dana
Forehand

CrossFit: 8:30 AM

3 x 5 @ 115 lbs

5

Michelle
Russell

CrossFit: 8:30 AM

3 x 5 @ 50 lbs

5

Tracy
May

CrossFit: 8:30 AM

3 x 5 @ 175 lbs

5

Kambrey
Blakey

CrossFit: 5:30 AM

1 x 5 @ 85 lbs

5

Melissa
McClellan

CrossFit: 5:30 AM

1 x 5 @ 105 lbs