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CF7/19/22

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

Bench Press

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 (Time)

50 Double Unders
50 Pushups
5x of Pull Option Below
40 Double Unders
40 Pushups
4x of Pull Option Below
30 Double Unders
30 Pushups
3x of Pull Option Below
20 Double Unders
20 Pushups
2x of Pull Option Below
10 Double Unders
10 Pushups
1x of Pull Option Below
***20min Time Cap***

Pulling Options
1) Rope Climbs
2) Strict Pullups x2
3) Ring Rows x3

So to be clear in round 1 it would be 50 Double Unders, 50 Pushups then option of
5 Rope Climbs
10 Strict Pullups
15 Ring Rows

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

Whiteboard:

Tuesday, July 19, 2022

Male Clients

1

Denzel
Lester

CrossFit: 9:00 AM

1 x 1 @ 315 lbs

1

Jared
Barros

CrossFit: 9:00 AM

1 x 1 @ 315 lbs

2

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 1 @ 305 lbs

3

Vance
Smith

CrossFit: 9:00 AM

1 x 1 @ 280 lbs

4

Jacob
Bitran

CrossFit: 5:30 PM

1 x 1 @ 270 lbs

4

Roussos
Koliakoudakis

CrossFit: 7:00 PM

1 x 1 @ 270 lbs

5

John
Borla

CrossFit: 12:00 PM

1 x 1 @ 265 lbs

6

Steve
Fair

Open Gym 10:00A-12:00P

1 x 1 @ 250 lbs

7

Andrew
Prodigalidad

CrossFit: 9:00 AM

1 x 1 @ 245 lbs

8

Frank
Fuentes

CrossFit: 5:30 PM

1 x 1 @ 240 lbs

8

Srinath
Maroju

CrossFit: 5:30 PM

1 x 1 @ 240 lbs

9

Eric
Culberson

CrossFit: 7:30 AM

1 x 1 @ 235 lbs

Yeah baby!

9

tyler
morgan

CrossFit: 7:30 AM

1 x 1 @ 235 lbs

10

Warren
Schwikert

CrossFit: 9:00 AM

1 x 1 @ 230 lbs

11

Cristian
Vasquez

CrossFit: 4:00 PM

1 x 1 @ 220 lbs

12

joseph
tepe

CrossFit: 7:30 AM

1 x 1 @ 215 lbs

13

Eric
Penate

CrossFit: 6:00 AM

1 x 1 @ 195 lbs

14

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 1 @ 185 lbs

14

Jordan
Brill

CrossFit: 5:30 PM

1 x 1 @ 185 lbs

15

eric
pruett

CrossFit: 7:00 PM

1 x 1 @ 180 lbs

16

Jonathan
Munoz

CrossFit: 6:00 AM

1 x 1 @ 175 lbs

17

ROBERT
JARRETT

CrossFit: 5:30 PM

1 x 4 @ 155 lbs

17

James
Chianese

CrossFit: 4:00 PM

1 x 1 @ 155 lbs

17

Justin
Lafferty

CrossFit: 6:00 AM

1 x 1 @ 155 lbs

18

Tomas
Rojas

CrossFit: 7:00 PM

1 x 1 @ 150 lbs

Female Clients

1

Kandice
Ruckle

CrossFit: 6:00 AM

1 x 1 @ 155 lbs

2

Stephanie
Decolati

CrossFit: 6:00 AM

1 x 1 @ 140 lbs

3

BARBARA
ANDARA

CrossFit: 6:00 AM

1 x 1 @ 135 lbs

3

Jennifer
Hailey

CrossFit: 6:00 AM

1 x 1 @ 135 lbs

4

Mariela
Ramos

CrossFit: 6:00 AM

1 x 1 @ 125 lbs

Failed 135 and 130

5

DOLORES
GONGORA

CrossFit: 5:30 PM

1 x 1 @ 115 lbs

5

Heather
Porter

CrossFit: 9:00 AM

1 x 1 @ 115 lbs

5

yaneli
salinas

CrossFit: 7:00 PM

1 x 1 @ 115 lbs

6

Devora
Langley

CrossFit: 9:00 AM

1 x 1 @ 110 lbs

Right shoulder is angry

6

zoraida
rodriguez

CrossFit: 7:00 PM

1 x 1 @ 110 lbs

7

Yanira
Morales

CrossFit: 9:00 AM

1 x 1 @ 105 lbs

8

Kaeli
Newsom

CrossFit: 12:00 PM

1 x 1 @ 100 lbs

8

Mackenzie
Grant

CrossFit: 6:00 AM

1 x 1 @ 100 lbs

9

Alicia
coro

CrossFit: 7:00 PM

1 x 3 @ 95 lbs

9

Ashley
Cole

CrossFit: 7:30 AM

1 x 1 @ 95 lbs

9

Carissa
Piazza

CrossFit: 12:00 PM

1 x 1 @ 95 lbs

10

Meghan
Azevedo

CrossFit: 6:00 AM

1 x 1 @ 90 lbs

did 75,85,90, 95 failed at 95

11

antonia
mcnamara

CrossFit: 9:00 AM

1 x 1 @ 85 lbs

12

Gloria
Brumble

CrossFit: 9:00 AM

1 x 1 @ 80 lbs

13

Marilyn
Groce

CrossFit: 12:00 PM

1 x 1 @ 70 lbs

14

brianne
meyer

CrossFit: 7:00 PM

1 x 5 @ 65 lbs