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Workout

Friday, July 20, 2018

Warm-up

3 Rounds
   1 Min Bike or Row (:40s slow & :20s fast)
   10 Slow Air Squats
    8 Spiderman with reach (4 each side)
    6 Walk Outs
    2 Wall Walks

Weightlifting

Front Squat (6 Front Squats @70% E2MOM x 12 Mins)

Front Squat

Metcon

Metcon (AMRAP - Reps)

12 Min AMRAP
    1-2-3-4-5-6...
       Power Snatch 95/65
       Wall Ball

Rx+ = 135/95 Snatch

Accessory Work

3-4 Rounds
    10 Barbell Roll Outs (or Evil Wheels)
    15 Glute Bridges
    20 Over head Walking Lunges (plate over head, L/R = 2)

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

Whiteboard:

Friday, July 20, 2018

Male Clients

1

Eric
Knudsen

10:30 AM CrossFit

6 x 6 @ 275 lbs

2

Brandon
Smith

12:00 PM CrossFit Advance...

6 x 6 @ 230 lbs

3

Brett
Wininger

5:00 AM CrossFit

6 x 6 @ 225 lbs

3

Coach
Justin

5:00 AM CrossFit

6 x 6 @ 225 lbs

4 sets at 205lbs, last two sets were 225lbs.

3

Coach
Zeeb

5:00 AM CrossFit

6 x 6 @ 225 lbs

Than you Jon! 4 sets at 205 2 sets at 225

4

Coach
Adam-Bomb

9:30 AM CrossFit

6 x 6 @ 215 lbs

5

Coach
Jake

12:00 PM CrossFit Advance...

6 x 6 @ 195 lbs

5

Coach
Tony

12:00 PM CrossFit Advance...

6 x 6 @ 195 lbs

5

Mike “Woot”
Wooten

8:30 AM CrossFit

6 x 6 @ 195 lbs

5

Tyler
Wood

12:00 PM CrossFit Advance...

6 x 6 @ 195 lbs

6

James
Nunley

4:00 PM CrossFit

6 x 6 @ 185 lbs

7

Darrin "D"
Kent

12:00 PM CrossFit Advance...

6 x 6 @ 165 lbs

7

Phil
Beltran

8:30 AM CrossFit

6 x 6 @ 165 lbs

7

Zach
Layne

5:30 PM CrossFit

6 x 6 @ 165 lbs

8

Brendan
Swan

5:00 AM CrossFit

6 x 6 @ 155 lbs

8

Edward
Bennett

4:00 PM CrossFit

6 x 6 @ 155 lbs

9

Andre
Bernard

5:30 PM CrossFit

6 x 6 @ 150 lbs

10

Andre
Bernard Jr.

5:30 PM CrossFit

6 x 6 @ 135 lbs

10

Mike “Swatty”
Suarez

6:00 AM CrossFit

6 x 6 @ 135 lbs

hamm

11

Rafael
Sanchez Vera

5:30 PM CrossFit

6 x 6 @ 105 lbs

12

Glenn
Duran

8:30 AM CrossFit

6 x 6 @ 95 lbs

13

Private

5:30 PM CrossFit

6 x 6 @ 85 lbs

14

Tyler
Marcus

9:30 AM CrossFit

6 x 6 @ 65 lbs

15

cayden
wooten

8:30 AM CrossFit

6 x 6 @ 45 lbs

Female Clients

1

Angela
Young

12:00 PM CrossFit Advance...

6 x 6 @ 145 lbs

First two rounds at 150

1

Drienna
Green

9:30 AM CrossFit

6 x 6 @ 145 lbs

1 set @155 lbs

2

Michelle
Kibby

8:30 AM CrossFit

6 x 6 @ 140 lbs

3

Amy
Wilson

9:30 AM CrossFit

6 x 6 @ 126 lbs

3

Mallory
Thompson

9:30 AM CrossFit

6 x 6 @ 126 lbs

4

Private

12:00 PM CrossFit Advance...

6 x 6 @ 125 lbs

5

Jayme
Pilon

4:00 PM CrossFit

6 x 6 @ 120 lbs

6

Coach
Jaime

5:00 AM CrossFit

6 x 6 @ 115 lbs

7

Bautista “B”
Spears

12:00 PM CrossFit Advance...

6 x 6 @ 110 lbs

8

Coach
K

6:00 AM CrossFit

6 x 6 @ 105 lbs

8

Gabriella
Page

8:30 AM CrossFit

6 x 6 @ 105 lbs

2rds @125# Rd 3 - 2 reps failed on 3rd rep

8

Heather
Turski

12:00 PM CrossFit Advance...

6 x 6 @ 105 lbs

8

Victoria
Covarrubias

5:00 AM CrossFit

6 x 6 @ 105 lbs

9

Gabby
Vizcaino

9:30 AM CrossFit

6 x 6 @ 95 lbs

9

Natalia “Nati”
Bernard

5:30 PM CrossFit

6 x 6 @ 95 lbs

10

Nikki
Saavedra

5:00 AM CrossFit

6 x 6 @ 75 lbs

11

Yianoula
“Nola” Warne

6:00 AM CrossFit

6 x 6 @ 70 lbs

12

Alexis
Nieto-Andrews

5:30 PM CrossFit

6 x 6 @ 65 lbs

12

Maki
Garcia

5:30 PM CrossFit

6 x 6 @ 65 lbs

13

Jess
Duran

8:30 AM CrossFit

6 x 6 @ 55 lbs

13

Rochelle
Waters

10:30 AM CrossFit

6 x 6 @ 55 lbs

Practice breathing 😂

14

Anne
Vega

9:30 AM CrossFit

6 x 6 @ 40 lbs

15

Selina
De Rose-Juarez

6:00 AM CrossFit

6 x 6 @ 35 lbs