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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Total BS (Boulder Shoulders) - 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):
6 (4/2)
Workout
Total BS (Boulder Shoulders)
WOD - FBCF
Metcon (Time)
Rx+
50 Wall Balls (20/14 lb.)
40 Shoulder-to-overheads (95/65 lb.)
30 Ring Dips (strict)
Rx
50 Wall Balls (20/14 lb.)
40 Shoulder-to-overheads (75/45 lb.)
30 Ring Dips
Fitness
40 Wall Balls
30 Shoulder-to-overheads
30 Box/Bench Dips
WOD - Home Gym
Metcon (Time)
50 SA. DB Thruster – 25 reps each arm
50 SA. DB Shoulder to Overhead – 25 each arm
50 Object Dip
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 30, 2020
Male Clients
1
Michael
Mowry
Home Gym 7:30PM
9:03
2
Lyman
Anderson
6:30pm CrossFit All Level...
10:59
3
Del
Tutt
Home Gym 7:30PM
8:44
ball slams subs wb. Rest RX.
4
Private
Home Gym 7:30PM
9:34
Female Clients
1
Private
Home Gym 7:30PM
16:57
2
Kendra
Lowry
6:30pm CrossFit All Level...
0:00
Banded Goblets and Deads Banded fire hydrants and leg raises
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