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CF Test Week 7/18/22

Full Week Programming

Its HERE! Test Week (Cycle 2 of 3)!! Lets give it our all in these 4 strength test and make sure we log them. You will notice the workouts for the week are fairly light so that we aren't taxing the nervous system too much after our lifts. Wednesday will be a fun long AMRAP that will get us nice and sweaty but not too beat up for our big lifts on Thursday!

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: Sweaty Fun-ness!
Thursday: Deadlift & Shoulder Press
Friday: Muscle Up or Pull-ups/Dips

Back Squat

5 Reps at 75%
3 Reps at 85%
1 Rep at 95%
1 Rep at Potential New 1RM

Every 3 minutes

Feel Free to Scale to 5 Reps for 4 Rounds Every 3min if new to these lifts or visiting

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
10 Front Squats 75/55
50 Abmat Situps
20 Front Squats 75/55
40 Abmat Situps
30 Front Squats 75/55
30 Abmat Situps
40 Front Squats 75/55
20 Abmat Situps
50 Front Squats 75/55
10 Abmat Situps

RX+ Overhead Squats

Each Time You Complete a Movement that is considered a Round, if you complete it thats 10 Rounds and enter time in comments

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

Whiteboard:

Monday, July 18, 2022

Male Clients

1

Jared
Barros

CrossFit: 4:00 PM

1 x 1 @ 380 lbs

2

joseph
tepe

CrossFit: 7:30 AM

1 x 1 @ 365 lbs

Missed 380 :(

3

Roussos
Koliakoudakis

CrossFit: 4:00 PM

1 x 1 @ 320 lbs

Failed 350

3

Srinath
Maroju

CrossFit: 5:30 PM

1 x 1 @ 320 lbs

4

corey
Anderson

CrossFit: 7:00 PM

4 x 5 @ 315 lbs

5

Cristian
Vasquez

CrossFit: 4:00 PM

1 x 1 @ 310 lbs

5

Keegan
Flanigan

Open Gym 10:00A-12:00P

1 x 1 @ 310 lbs

6

Jonathan
Munoz

CrossFit: 6:00 AM

1 x 1 @ 305 lbs

7

Lee
Freitas

CrossFit: 9:00 AM

1 x 1 @ 300 lbs

8

Alexander
Stabler

CrossFit: 12:00 PM

1 x 1 @ 295 lbs

8

Jordan
Brill

CrossFit: 5:30 PM

1 x 1 @ 295 lbs

Failed 310 😢

9

John
Borla

CrossFit: 12:00 PM

1 x 1 @ 285 lbs

9

John
Borla

Open Gym 10:00A-12:00P

1 x 1 @ 285 lbs

10

vlastimil
pustina

CrossFit: 12:00 PM

1 x 2 @ 265 lbs

10

Justin
Lafferty

CrossFit: 6:00 AM

1 x 1 @ 265 lbs

11

Eric
Culberson

CrossFit: 7:30 AM

1 x 1 @ 240 lbs

12

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 1 @ 225 lbs

12

Vance
Smith

CrossFit: 9:00 AM

1 x 1 @ 225 lbs

13

Julian
Micallef

Open Gym 10:00A-12:00P

1 x 1 @ 220 lbs

14

eric
pruett

CrossFit: 7:00 PM

1 x 1 @ 215 lbs

15

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 5 @ 155 lbs

16

Eric
Penate

CrossFit: 5:30 PM

1 x 3 @ 135 lbs

Female Clients

1

Alexandria
H

CrossFit: 9:00 AM

1 x 1 @ 255 lbs

2

Allysen
Breeden

CrossFit: 5:00 AM

1 x 1 @ 250 lbs

3

Michelle
Oddi

CrossFit: 6:00 AM

1 x 1 @ 230 lbs

4

Kandice
Ruckle

CrossFit: 9:00 AM

1 x 1 @ 225 lbs

5

Mariela
Ramos

CrossFit: 6:00 AM

1 x 1 @ 215 lbs

Failed 145 went down (I accidentally didn’t add the right weight ...

6

Stephanie
Decolati

CrossFit: 6:00 AM

1 x 1 @ 205 lbs

Squat to medball

7

Mariah
LaPointe

CrossFit: 9:00 AM

1 x 1 @ 200 lbs

7

Meghan
Distelrath

CrossFit: 9:00 AM

1 x 1 @ 200 lbs

8

Alicia
coro

CrossFit: 10:30 AM

1 x 1 @ 180 lbs

9

Izabel
Short Lariccia

CrossFit: 5:30 PM

1 x 1 @ 175 lbs

Need to work on depth

9

KT
Forrest

CrossFit: 4:00 PM

1 x 1 @ 175 lbs

10

Victoria
Pupa

CrossFit: 12:00 PM

1 x 3 @ 165 lbs

10

katie
meadows

CrossFit: 7:00 PM

1 x 1 @ 165 lbs

11

zoraida
rodriguez

CrossFit: 7:00 PM

1 x 1 @ 155 lbs

12

antonia
mcnamara

CrossFit: 9:00 AM

1 x 1 @ 150 lbs

12

Heather
Porter

CrossFit: 9:00 AM

1 x 1 @ 150 lbs

Still didn’t feel like a true 95% for me

13

Carissa
Piazza

CrossFit: 10:30 AM

1 x 1 @ 145 lbs

13

Yanira
Morales

CrossFit: 9:00 AM

1 x 1 @ 145 lbs

14

Mackenzie
Grant

CrossFit: 6:00 AM

1 x 3 @ 105 lbs

15

Yami
Otano

CrossFit: 7:00 PM

1 x 1 @ 95 lbs

16

melissa
lopez

CrossFit: 5:00 AM

1 x 5 @ 70 lbs