Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Shoulder Press

Metcon

Settings

Workout

CF7/21/22

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

Deadlift

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

Alternating Every 2min w Press

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

Shoulder Press

Metcon (3 Rounds for reps)

3 Rounds of Alternating Minutes
Russian Swings 70/53
Box Jumps 24/20
KB Sumo Deadlift High Pulls 70/53
Rest

Score the full 3 minutes as a round

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

Whiteboard:

Thursday, July 21, 2022

Male Clients

1

Jared
Barros

CrossFit: 9:00 AM

1 x 1 @ 475 lbs

1

joseph
tepe

CrossFit: 7:30 AM

1 x 1 @ 475 lbs

2

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 1 @ 445 lbs

3

Frank
Fuentes

CrossFit: 5:30 PM

1 x 1 @ 440 lbs

4

Denzel
Lester

CrossFit: 9:00 AM

1 x 1 @ 425 lbs

5

Jordan
Brill

CrossFit: 5:30 PM

1 x 1 @ 410 lbs

5

Roussos
Koliakoudakis

CrossFit: 5:30 PM

1 x 1 @ 410 lbs

6

JUSTIN
ANDERSON

CrossFit: 5:00 AM

1 x 1 @ 395 lbs

7

Cristian
Vasquez

CrossFit: 4:00 PM

1 x 1 @ 390 lbs

8

Warren
Schwikert

CrossFit: 9:00 AM

1 x 1 @ 365 lbs

9

Jonathan
Munoz

CrossFit: 6:00 AM

1 x 1 @ 335 lbs

9

Justin
Lafferty

CrossFit: 6:00 AM

1 x 1 @ 335 lbs

10

My
Do

CrossFit: 5:30 PM

1 x 1 @ 320 lbs

11

Eric
Culberson

CrossFit: 7:30 AM

1 x 1 @ 315 lbs

Failed 330

12

John
Borla

CrossFit: 12:00 PM

5 x 5 @ 275 lbs

12

Brett
Curlee

CrossFit: 4:00 PM

1 x 2 @ 275 lbs

13

Eric
Penate

CrossFit: 5:30 PM

1 x 3 @ 245 lbs

New max

13

Martin
Maciel

CrossFit: 9:00 AM

1 x 1 @ 245 lbs

14

Josh
Pizano

CrossFit: 7:30 AM

1 x 1 @ 225 lbs

14

Ryan
Lee

CrossFit: 4:00 PM

1 x 1 @ 225 lbs

15

Tomas
Rojas

CrossFit: 7:00 PM

1 x 1 @ 220 lbs

16

Raymond
Herrera

CrossFit: 9:00 AM

1 x 1 @ 215 lbs

Female Clients

1

Julia
Gongora

CrossFit: 5:30 PM

1 x 1 @ 335 lbs

2

Mariela
Ramos

CrossFit: 7:30 AM

1 x 1 @ 310 lbs

3

KT
Forrest

CrossFit: 12:00 PM

1 x 1 @ 275 lbs

4

Kandice
Ruckle

CrossFit: 7:30 AM

1 x 1 @ 270 lbs

5

Margoth
Tello

CrossFit: 5:00 AM

1 x 1 @ 260 lbs

6

Devora
Langley

CrossFit: 12:00 PM

1 x 1 @ 255 lbs

Can we say horrendous form? Good thing I didn’t count the plates

6

zoraida
rodriguez

CrossFit: 4:00 PM

1 x 1 @ 255 lbs

7

Allysen
Breeden

CrossFit: 5:00 AM

1 x 1 @ 250 lbs

8

BARBARA
ANDARA

CrossFit: 6:00 AM

1 x 1 @ 245 lbs

9

Meghan
Distelrath

CrossFit: 9:00 AM

1 x 1 @ 235 lbs

10

Dao
gee

CrossFit: 4:00 PM

1 x 1 @ 225 lbs

11

Alicia
coro

CrossFit: 12:00 PM

1 x 2 @ 205 lbs

12

juliana
oliveira

CrossFit: 7:00 PM

1 x 1 @ 195 lbs

12

yaneli
salinas

CrossFit: 7:00 PM

1 x 1 @ 195 lbs

13

Ace
Anderson

CrossFit: 5:00 AM

1 x 1 @ 190 lbs

14

Heather
Porter

CrossFit: 9:00 AM

1 x 1 @ 185 lbs

14

Macey
Katsikas

CrossFit: 9:00 AM

1 x 1 @ 185 lbs

15

Izabel
Short Lariccia

CrossFit: 9:00 AM

1 x 1 @ 180 lbs

16

Jayme
Allen

CrossFit: 7:30 AM

1 x 1 @ 170 lbs

17

Megan
Cole

CrossFit: 4:00 PM

1 x 1 @ 165 lbs

17

tonya
katsikas

CrossFit: 9:00 AM

1 x 1 @ 165 lbs

18

antonia
mcnamara

CrossFit: 7:30 AM

1 x 1 @ 155 lbs

18

ayde
agustin

CrossFit: 7:30 AM

1 x 1 @ 155 lbs

18

Jo
Serra

CrossFit: 4:00 PM

1 x 1 @ 155 lbs

18

Marilyn
Groce

CrossFit: 12:00 PM

1 x 1 @ 155 lbs

18

Meghan
Azevedo

CrossFit: 6:00 AM

1 x 1 @ 155 lbs

19

Annmarie
Perone

CrossFit: 7:30 AM

1 x 1 @ 135 lbs

20

Yami
Otano

CrossFit: 12:00 PM

1 x 1 @ 95 lbs