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Components
Power Clean
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Crossfit - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (15/13)
Workout
Crossfit
Weightlifting
Power Clean (1x3 )
Power Clean
WOD - FBCF
Metcon (Time)
Rx+
21-15-9
400m Run
Walking Lunges with DB’s by side (50/35lbs)
Box Jumps (30/24″)
Rx
21-15-9
400m Run
Walking Lunges with DB’s by Side (35/20lbs)
Box Jumps (24/20″)
Fitness
21-15-9
400m Run
Walking Lunges
Step Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 13, 2022
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
1 x 3 @ 225 lbs
2
Alex
Bentley
4:30pm CrossFit All Level...
1 x 3 @ 215 lbs
2
The
Rooster
5:30pm CrossFit All Level...
1 x 3 @ 215 lbs
failed third rep of 225
3
John
Cao
4:30pm CrossFit All Level...
1 x 3 @ 205 lbs
230 for 2
4
Jon
Fallon
9:00am CrossFit All Level...
1 x 3 @ 195 lbs
5
Aaron
Barvitz
4:30pm CrossFit All Level...
1 x 3 @ 185 lbs
failed 215
5
Jonny
Baker
4:30pm CrossFit All Level...
1 x 3 @ 185 lbs
Fail 215
5
Trent
Rasmussen
6:30pm CrossFit All Level...
1 x 3 @ 185 lbs
6
kevin
varghese
6:30pm CrossFit All Level...
1 x 3 @ 165 lbs
7
Alfredo
Bejarano
5:30am CrossFit All Level...
1 x 3 @ 145 lbs
7
Jorge
Salazar
5:30pm CrossFit All Level...
1 x 3 @ 145 lbs
8
Jessie
Ramirez
4:30pm CrossFit All Level...
1 x 3 @ 140 lbs
9
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 135 lbs
9
Yaser
Alabdullah
4:30pm CrossFit All Level...
1 x 3 @ 135 lbs
10
Jose
Montes
6:30pm CrossFit All Level...
1 x 3 @ 125 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 155 lbs
2
Candice
Brierley
5:30pm CrossFit All Level...
1 x 3 @ 140 lbs
3
Talia
Sanchez Ni ...
5:30pm CrossFit All Level...
1 x 3 @ 125 lbs
4
Christine
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 122 lbs
5
Mayra
Ramirez
4:30pm CrossFit All Level...
1 x 3 @ 115 lbs
Failed 117#
6
Carrie
Carpenter
4:30pm CrossFit All Level...
1 x 3 @ 110 lbs
7
Savanna
Fallon
11:00am CrossFit All Leve...
1 x 3 @ 95 lbs
8
julia
vergamini
4:30pm CrossFit All Level...
1 x 3 @ 85 lbs
8
Niki
Lajevardi- ...
5:30am CrossFit All Level...
1 x 3 @ 85 lbs
9
Abigayle
Stepanek
5:30am CrossFit All Level...
1 x 3 @ 75 lbs
9
Blanca
Beltran
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
10
Sarah
Carrasco-m ...
6:30pm CrossFit All Level...
1 x 3 @ 70 lbs
11
valerie
anderson
6:30pm CrossFit All Level...
1 x 3 @ 65 lbs
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