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Components

Metcon

Settings

Workout

7.10.19

Warm Up
400m Jog
10 Barbell RDL
10 Barbell Bent over Row
10 Barbell upright row

Metcon (No Measure)

Coach led rowing technique

Then

20min 40/20 Alternating partners

Metcon (AMRAP - Rounds and Reps)

5min ABRAP

10 Strict Knee Raises
20 T pots
30Crunches

Cool Down
Coach led stretches

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

Whiteboard:

Wednesday, July 10, 2019

Male Clients

1

Kevin
Potter

11:45 AM CrossFit

4 + 0

2

Chris
Godfrey

11:45 AM CrossFit

3 + 10

53 lb rd 1, 70 lb rest

3

Jeff
Freedman

11:45 AM CrossFit

2 + 17

70lb

4

David
Dore-Smith

4:30 pm CrossFit

3 + 0

4

Joe
Guyette

11:45 AM CrossFit

3 + 0

5

John
Cunniff

6:30 pm CrossFit

2 + 9

6

Bobby
Fuentes

8:00 am CrossFit

2 + 6

7

Costa
Poulias

8:00 am CrossFit

2 + 5

8

Joey
Blasi

8:00 am CrossFit

2 + 0

Female Clients

1

Terri
Thomas

4:30 pm CrossFit

3 + 20

2

Stephanie
Faust

4:30 pm CrossFit

3 + 10

3

Melissa
Sereda

6:30 pm CrossFit

2 + 23

4

Stephanie
McCarthy

4:30 pm CrossFit

3 + 6

5

Kelly
Stakely

11:45 AM CrossFit

2 + 25

6

Laura
Paradiso

6:00 am CrossFit

2 + 1

7

Kelli
Blasi

8:00 am CrossFit

2 + 0

7

Nancy
Finch

8:00 am CrossFit

2 + 0

8

Mary
McLearn

8:00 am CrossFit

1 + 43

9

Alexandra
Wolter

6:00 am CrossFit

1 + 36

26 pound kb

10

Brittany
Wolter

6:00 am CrossFit

1 + 33

pink kb

11

Judy
DaRocha

6:00 am CrossFit

1 + 10