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Components

Front Squat

"Miramonte"

Settings

Workout

Thursday

2:00 min row
Achilles stretch on rig
:30 sec couch stretch
*3 rounds of*
20 DU’s
10 supermans
5 front squats 45/35

Add weight each round

Front Squat

Front Squat

4x3 Front Squat. Rest 2 minutes between sets. Go heavier than 7/7

"Miramonte" (AMRAP - Rounds and Reps)

20 Minute AMRAP:
20 Cal Row
30 Abmat Situps
400m Run
50 Double Unders

Rx+= GHD situps

Accessory Work

Metcon (No Measure)

3 rounds
15 tibialis raises
https://youtu.be/uUcthh4P8Z0
15 GHD hip extensions

Then roll lower leg, front and back.

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

Whiteboard:

Thursday, July 28, 2022

Male Clients

1

Konner
Knudtsen

5:00 AM CrossFit

4 x 3 @ 325 lbs

2

Coach
Crafty

4:15 PM CrossFit

4 x 3 @ 300 lbs

3

Tim
Petrovich

8:30 AM CrossFit

4 x 3 @ 275 lbs

4

Dylan
Brown

3:00 PM CrossFit

4 x 3 @ 255 lbs

5

Adam
Alfaro

4:15 PM CrossFit

4 x 3 @ 245 lbs

225,225,245,245

5

Coach
Alex

5:30 PM CrossFit

4 x 3 @ 245 lbs

5

Noah
Del Rio

4:15 PM CrossFit

4 x 3 @ 245 lbs

6

Brandon
Staggs

5:30 PM CrossFit

4 x 3 @ 235 lbs

6

Coach
Jose

3:00 PM CrossFit

4 x 3 @ 235 lbs

7

Coach
Tony

4:15 PM CrossFit

4 x 3 @ 220 lbs

7

Joshua
Ward

4:15 PM CrossFit

4 x 3 @ 220 lbs

8

Kyle
Duckworth

10:00 AM CrossFit

4 x 3 @ 205 lbs

9

Cory
Hungerford

10:00 AM CrossFit

4 x 3 @ 200 lbs

Fresh. Wasn’t terribly difficult.

10

Hector
Vazquez

5:30 PM CrossFit

4 x 3 @ 195 lbs

10

Luis
Barajas

3:00 PM CrossFit

4 x 3 @ 195 lbs

11

Brendan
Swan

4:15 PM CrossFit

4 x 3 @ 185 lbs

11

Dillon
Ryan

3:00 PM CrossFit

4 x 3 @ 185 lbs

11

Rob
McDaniel

3:00 PM CrossFit

4 x 3 @ 185 lbs

12

Jonah
Cashion

3:00 PM CrossFit

4 x 3 @ 175 lbs

13

Zach
Bethel

8:30 AM CrossFit

4 x 3 @ 165 lbs

14

Chris “Fly
Eagles Fly ...

4:15 PM CrossFit

4 x 3 @ 155 lbs

14

Scott
Huter

12:00 PM CrossFit

4 x 3 @ 155 lbs

15

Patrick
Elsasser

10:00 AM CrossFit

4 x 3 @ 145 lbs

Strict press. Sore knee.

15

Private

8:30 AM CrossFit

4 x 3 @ 145 lbs

16

Alex
Vivas

4:15 PM CrossFit

4 x 3 @ 135 lbs

17

Lynn
Cashion

3:00 PM CrossFit

4 x 3 @ 105 lbs

Female Clients

1

Mallory
Thompson

4:15 PM CrossFit

4 x 3 @ 175 lbs

2

Kerri
Evans

5:30 PM CrossFit

4 x 3 @ 170 lbs

3

Sagen
Sauvageau

5:00 AM CrossFit

4 x 3 @ 165 lbs

4

Bernie
Sarsoza

5:00 AM CrossFit

4 x 3 @ 160 lbs

5

Private

4:15 PM CrossFit

4 x 3 @ 155 lbs

5

Noelle
Jennings

6:00 AM CrossFit

4 x 3 @ 155 lbs

6

Ann
Kent

10:00 AM CrossFit

4 x 3 @ 145 lbs

6

Coach
Annie

10:00 AM CrossFit

4 x 3 @ 145 lbs

6

Hayley
Knudtsen

10:00 AM CrossFit

4 x 3 @ 145 lbs

7

Shauna
Love

5:00 AM CrossFit

4 x 3 @ 135 lbs

7

Zoe
Fiala

4:15 PM CrossFit

4 x 3 @ 135 lbs

8

Coach
Genna

8:30 AM CrossFit

4 x 3 @ 130 lbs

8

Lexi
York

5:30 PM CrossFit

4 x 3 @ 130 lbs

9

Alondra
Fowler

3:00 PM CrossFit

4 x 3 @ 125 lbs

9

Arazo
Saadat

12:00 PM CrossFit

4 x 3 @ 125 lbs

9

Ashley
Courts

8:30 AM CrossFit

4 x 3 @ 125 lbs

9

Britnee
Fradd

5:30 PM CrossFit

4 x 3 @ 125 lbs

9

Coach
Jaime

6:00 AM CrossFit

4 x 3 @ 125 lbs

9

Coach
Kaitlin

4:15 PM CrossFit

4 x 3 @ 125 lbs

9

Gabby
Vizcaino

12:00 PM CrossFit

4 x 3 @ 125 lbs

9

Kimberly
Torres

12:00 PM CrossFit

4 x 3 @ 125 lbs

10

Emily
Ward

10:00 AM CrossFit

4 x 3 @ 120 lbs

10

Jacqueline
Goalwin

5:30 PM CrossFit

4 x 3 @ 120 lbs

10

Rebecca
Castillo

5:30 PM CrossFit

4 x 3 @ 120 lbs

11

Kelsey
Kobzeff

6:00 AM CrossFit

4 x 3 @ 115 lbs

12

Coach
K

5:00 AM CrossFit

4 x 3 @ 110 lbs

12

Sheri
Koch

5:00 AM CrossFit

4 x 3 @ 110 lbs

13

Angela
Wininger

8:30 AM CrossFit

4 x 3 @ 105 lbs

14

Chloe
Evans

5:30 PM CrossFit

4 x 3 @ 95 lbs

14

Gloria
Marrufo

5:30 PM CrossFit

4 x 3 @ 95 lbs

14

Renetta
Johnson

8:30 AM CrossFit

4 x 3 @ 95 lbs

15

Skylar
Cashion

3:00 PM CrossFit

4 x 3 @ 90 lbs

16

Irem
Oz

5:30 PM CrossFit

4 x 3 @ 85 lbs

16

Jaclyn
Murray

8:30 AM CrossFit

4 x 3 @ 85 lbs

16

Kassidy
Menges

3:00 PM CrossFit

4 x 3 @ 85 lbs

17

Private

6:00 AM CrossFit

4 x 3 @ 80 lbs

18

Sherry
Duckworth

10:00 AM CrossFit

4 x 3 @ 75 lbs

18

Vanessa
Turner

8:30 AM CrossFit

4 x 3 @ 75 lbs

19

Lori
Sloan

4:15 PM CrossFit

4 x 3 @ 65 lbs

Mod

20

Sue “ Q”
Cashion

3:00 PM CrossFit

4 x 3 @ 45 lbs

I did one set at 55lbs.