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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Styx - 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):
35 (20/15)
Workout
Styx
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
100-m Single-arm DB Overhead Carry – Right (50/35 lb.)
12 DB Renegade Rows – Right
24 AbMat Sit-ups
12 DB Renegade Rows – Left
100-m Single-arm DB Overhead Carry – Left
AMRAP 15 min.
Rx
100-m Single-arm DB Overhead Carry – Right (35/25 lb.)
12 DB Renegade Rows – Right
24 AbMat Sit-ups
12 DB Renegade Rows – Left
100-m Single-arm DB Overhead Carry – Left
AMRAP 15 min.
Fitness
100-m Single-arm DB Overhead Carry – Right
12 DB Renegade Rows – Right
24 AbMat Sit-ups
12 DB Renegade Rows – Left
100-m Single-arm DB Overhead Carry – Left
AMRAP 15 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 29, 2021
Male Clients
1
shade
eckhardt
6:30pm CrossFit All Level...
4 + 0
60# DB
2
Brock
Johnson
5:30pm CrossFit All Level...
3 + 54
3
Brian
Prout
5:30pm CrossFit All Level...
3 + 48
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 + 4
5
John
Cao
5:30pm CrossFit All Level...
2 + 32
6
Scott
Haines
5:30am CrossFit All Level...
4 + 53
7
Brian
Welty
9:00am CrossFit All Level...
3 + 52
8
jaime
mendez
6:30pm CrossFit All Level...
3 + 30
9
Michael
Mowry
11:00am CrossFit All Leve...
3 + 19
10
Jonny
Baker
5:30am CrossFit All Level...
3 + 10
11
corey
shilhanek
5:30am CrossFit All Level...
3 + 4
12
Alex
Bentley
4:30pm CrossFit All Level...
3 + 0
12
kevin
varghese
6:30pm CrossFit All Level...
3 + 0
12
Private
5:30am CrossFit All Level...
3 + 0
13
The
Godfather
4:30pm CrossFit All Level...
3 + 18
25#
14
Lyman
Anderson
6:30pm CrossFit All Level...
3 + 3
15
clayton
fretwell
5:30am CrossFit All Level...
2 + 28
16
keyr
vandevere
5:30pm CrossFit All Level...
2 + 24
17
Leon
Manfredi
5:30am CrossFit All Level...
2 + 4
20#
18
justin
delsi
5:30am CrossFit All Level...
2 + 1
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
4 + 2
2
Hannah
Howells
4:30pm CrossFit All Level...
2 + 40
3
Annie
Lewis
9:00am CrossFit All Level...
3 + 53
4
Private
5:30am CrossFit All Level...
3 + 52
5
Lauren
Pew
9:00am CrossFit All Level...
3 + 39
6
julia
vergamini
5:30pm CrossFit All Level...
3 + 1
6
Savanna
Fallon
9:00am CrossFit All Level...
3 + 1
7
Private
6:30pm CrossFit All Level...
3 + 0
7
maria
cutler
9:00am CrossFit All Level...
3 + 0
7
Olga
Soto
6:30pm CrossFit All Level...
3 + 0
8
Stephanie
Cheng
6:30pm CrossFit All Level...
2 + 54
20 lb db
9
Kasie
Shadduck
6:30pm CrossFit All Level...
3 + 0
20# DB
9
maria
cutler
5:30am CrossFit All Level...
3 + 0
10
Ashleigh
Burgess
11:00am CrossFit All Leve...
2 + 52
11
FRANCES
SALAS
5:30am CrossFit All Level...
2 + 40
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