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CF7/11/22

Full Week Programming

As we move into week 2 (Cycle 2 of 3) in our strength series this is going to be VERY beneficial if we put our last numbers into the system. Percentage work is all best utilized when we are working from something current. Our way to PR is to accurately track our lifts and have good numbers to train from. Hit those third set +'s with as many reps as you can. This will really build us up for the next weeks test!

Friday we will be continuing to focus on Getting the strength possible to get up onto the rings or working muscle up technique/cycling

Monday: Back Squats
Tuesday: Bench Press
Wednesday: Fun Barbell Complex + Awful Workout :)
Thursday: Deadlift & Shoulder Press
Friday: Muscle Up or Pull-ups/Dips

Back Squat

3 Reps at 70%
3 Reps at 80%
3+ Reps at 90%
Every 3 Minutes

Metcon (Time)

10 Rounds for Time:
10 KB Swings American 53/35
15 Abmat Sit-ups
30 Double Unders

RX+ 70/53 KB First 3 Rounds Need to be unbroken

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

Whiteboard:

Monday, July 11, 2022

Male Clients

1

corey
Anderson

CrossFit: 7:30 AM

1 x 8 @ 335 lbs

2

Orlando
DeCastroverde

CrossFit: 12:00 PM

1 x 10 @ 205 lbs

3

Roussos
Koliakoudakis

CrossFit: 12:00 PM

1 x 5 @ 305 lbs

4

vlastimil
pustina

CrossFit: 4:00 PM

1 x 6 @ 235 lbs

5

joseph
tepe

CrossFit: 7:30 AM

1 x 4 @ 335 lbs

6

Warren
Schwikert

CrossFit: 5:30 PM

1 x 5 @ 250 lbs

7

Srinath
Maroju

CrossFit: 5:30 PM

1 x 4 @ 300 lbs

8

JUSTIN
ANDERSON

CrossFit: 5:00 AM

1 x 4 @ 265 lbs

9

Danny
Bazan

CrossFit: 10:30 AM

1 x 3 @ 335 lbs

10

Mike
Cabrera

CrossFit: 12:00 PM

1 x 4 @ 245 lbs

10

ROBERT
JARRETT

CrossFit: 5:30 PM

1 x 4 @ 245 lbs

11

BENJAMIN
LARVIE

CrossFit: 10:30 AM

1 x 5 @ 195 lbs

12

eric
pruett

CrossFit: 7:00 PM

1 x 5 @ 185 lbs

13

Justin
Lafferty

CrossFit: 6:00 AM

1 x 4 @ 230 lbs

14

Raymond
Herrera

CrossFit: 4:00 PM

1 x 7 @ 125 lbs

15

Andrew
Prodigalidad

CrossFit: 9:00 AM

3 x 3 @ 285 lbs

15

Nathan
Zimnik

CrossFit: 12:00 PM

1 x 3 @ 285 lbs

16

Jordan
Brill

CrossFit: 5:30 PM

1 x 3 @ 280 lbs

225/255/280

17

Eric
Culberson

CrossFit: 7:30 AM

1 x 3 @ 205 lbs

18

Quinn
Higgins

CrossFit: 10:30 AM

1 x 3 @ 185 lbs

19

James
Chianese

CrossFit: 4:00 PM

1 x 6 @ 85 lbs

20

Jacob
Bitran

CrossFit: 5:30 PM

1 x 0 @ 0 lbs

2 plate toe tap 😂

Female Clients

1

Devora
Langley

CrossFit: 12:00 PM

1 x 5 @ 185 lbs

2

Alexandria
H

CrossFit: 9:00 AM

1 x 4 @ 230 lbs

3

Alicia
coro

CrossFit: 10:30 AM

1 x 5 @ 165 lbs

4

Jennifer
Hailey

CrossFit: 6:00 AM

1 x 4 @ 180 lbs

5

Julia
Gongora

CrossFit: 9:00 AM

1 x 3 @ 230 lbs

5

Taous
Alik

CrossFit: 7:00 PM

1 x 6 @ 115 lbs

6

Allysen
Breeden

CrossFit: 5:00 AM

1 x 3 @ 220 lbs

7

zoraida
rodriguez

CrossFit: 7:00 PM

1 x 5 @ 125 lbs

8

KT
Forrest

CrossFit: 12:00 PM

1 x 3 @ 205 lbs

9

Sabrina
Alik

CrossFit: 7:00 PM

1 x 5 @ 115 lbs

10

Shelby
Basso

CrossFit: 10:30 AM

1 x 3 @ 185 lbs

11

Mackenzie
Grant

CrossFit: 6:00 AM

1 x 5 @ 105 lbs

11

Meghan
Distelrath

CrossFit: 9:00 AM

1 x 3 @ 175 lbs

12

Izabel
Short Lariccia

CrossFit: 5:30 PM

1 x 3 @ 165 lbs

13

melissa
lopez

CrossFit: 5:00 AM

1 x 9 @ 50 lbs

14

Ace
Anderson

CrossFit: 5:00 AM

1 x 3 @ 145 lbs

15

brianne
meyer

CrossFit: 5:00 AM

1 x 5 @ 85 lbs

16

Yanira
Morales

CrossFit: 9:00 AM

1 x 4 @ 100 lbs

17

Kaeli
Newsom

CrossFit: 12:00 PM

1 x 3 @ 130 lbs

18

Brenda
Ramos

CrossFit: 7:00 PM

1 x 3 @ 125 lbs

19

Gloria
Brumble

CrossFit: 4:00 PM

1 x 3 @ 120 lbs

20

Meghan
Azevedo

CrossFit: 6:00 AM

1 x 5 @ 65 lbs

21

Yami
Otano

CrossFit: 10:30 AM

1 x 4 @ 80 lbs

22

Yelena
machulka

CrossFit: 12:00 PM

3 x 3 @ 95 lbs

23

Sylvia
Croker

CrossFit: 4:00 PM

1 x 3 @ 55 lbs

24

antonia
mcnamara

CrossFit: 5:00 AM

1 x 125 @ 0 lbs