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Components
Front Squat
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Racket - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (2/0)
Workout
Racket
weightlifting
Front Squat (4 x 4 )
Front Squat
WOD - FBCF
Metcon (Time)
100 DB Double Heel Taps
Every time you break, perform 10 Sit-ups. (Over and back = 1)
WOD - Home Gym
Metcon (4 Rounds for reps)
Dumbbell
DB Front Squats
4 Sets of Max Reps
*Hold DB’s in Front Rack
Metcon (Time)
100 DB Double Heel Taps
Every time you break, perform 10 Sit-ups. (Over and back = 1)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 22, 2020
Male Clients
1
#Sean
Wieser
Home Gym 7:30PM
4 x 4 @ 235 lbs
2
Brock
Johnson
Home Gym 7:30PM
4 x 4 @ 215 lbs
From the floor
Female Clients
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