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Components

Pause Front Squat

Metcon

Settings

Workout

Thursday

Strength

A: Pause Front Squat (2 - 2 - 2 - 2 Climbing )

2-3 Second Pause in the bottom. No Bounce

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx =
15 minute AMRAP of:
5 rounds of:
10 pistol squats
10 pull-ups
5 rounds of:
10 pistol squats
10 ring dips
5 rounds of:
10 pistol squats
1 rope climb

Rx+ =
15 minute AMRAP of:
5 rounds of:
10 pistol squats
5 ring muscle ups
5 rounds of:
10 pistol squats
5 bar muscle ups
5 rounds of:
10 pistol squats
3 rope climbs

pistol squats to box or air squats

ring rows -> pushups -> banded pull-ups

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

Whiteboard:

Thursday, July 14, 2022

Male Clients

1

Anthony
Vorachak

CrossFit: 6:00 AM

1 x 2 @ 265 lbs

2

Josh
Patch

Open Gym

1 x 2 @ 245 lbs

2

Matt
Pickering

CrossFit: 5:30 PM

1 x 2 @ 245 lbs

3

Andy
Kaestle

CrossFit: 5:00 AM

1 x 2 @ 235 lbs

3

Hunter
Brayton

CrossFit: 5:00 AM

1 x 2 @ 235 lbs

4

Adam
Cole

CrossFit: 12:00 PM

1 x 2 @ 215 lbs

5

Johndavid
Storn

CrossFit: 4:30 PM

1 x 2 @ 205 lbs

6

Private

Open Gym

1 x 2 @ 175 lbs

Female Clients

1

Taylor
Turner

CrossFit: 5:30 PM

1 x 2 @ 190 lbs

2

Alaina
Savage

Open Gym

1 x 2 @ 185 lbs

2

Anna
McKay

Open Gym

1 x 2 @ 185 lbs

On Friday

3

Laura
Pickrell

CrossFit: 4:30 PM

1 x 2 @ 175 lbs

4

Angela
Foy

CrossFit: 6:00 AM

1 x 2 @ 155 lbs

4

Bonnie
McDonald

CrossFit: 12:00 PM

1 x 2 @ 155 lbs

4

Shelby
Andersen

CrossFit: 5:30 PM

1 x 2 @ 155 lbs

5

Katie
Townsend

CrossFit: 5:30 PM

1 x 2 @ 145 lbs

6

Heather
Lynaugh

CrossFit: 4:30 PM

1 x 2 @ 143 lbs

7

Liz
Storn

CrossFit: 12:00 PM

1 x 2 @ 135 lbs

8

KRYSTAL
SEWELL

CrossFit: 4:30 PM

1 x 2 @ 133 lbs

1X 143 meeeh

9

Shira
Wakschlag

CrossFit: 6:00 AM

1 x 2 @ 100 lbs

10

Katie
Hornstein

CrossFit: 12:00 PM

1 x 2 @ 65 lbs