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Components
Run Swim Run
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Thursday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (15/10)
Workout
Thursday
Metcon
The pool is 25 yards long. 550 yards = 500m = 11 laps down & back.
Each run starts and ends on the man hole covers. Grab a hand towel at the entrance to the pool to wipe off quickly before jumping in. Once you finish the swim, head back out for 3 more laps to lucent drive.
Run Swim Run (Time)
Rx+ =
1.5 Mile Run
500m Swim
1.5 Mile Run
Rx =
1.5 Mile Run
2k Row or Ski
1.5 Mile Run
Extra
C: Metcon (Time)
Rx =
3 rounds for time:
5 ring muscle ups
10 dball cleans (100/70)
Rx+ =
3 rounds for time:
10 ring muscle ups
10 sandbag cleans (150/100)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 04, 2022
Male Clients
1
Josh
Patch
Open Gym
30:59
2
Anthony
Vorachak
CrossFit: 6:00 AM
31:11
3
Hunter
Brayton
Open Gym
32:15
4
Paul
Wilkins
CrossFit: 5:30 PM
34:42
5
Stowe
Beam
CrossFit: 6:00 AM
35:13
Way off my pace from 2017! Time to get back in the pool.
6
Derek
Odom
Open Gym
35:46
7
Chris
Pearson
CrossFit: 4:30 PM
37:05
8
Andy
Kaestle
CrossFit: 5:00 AM
37:56
9
yasser
elhariry
CrossFit: 12:00 PM
39:30
10
Adam
Cole
CrossFit: 12:00 PM
40:17
Swim was - not good😬
11
Isaac
Cleveland
Open Gym
42:18
wake up call to do more cardio
12
Ben
Kulp
CrossFit: 12:00 PM
42:50
Adam talked me into it.
13
Matt
Pickering
CrossFit: 5:30 PM
1:01:45
14
Raghav
Singal
CrossFit: 5:30 PM
32:30
15
BJ
Marsh
CrossFit: 5:00 AM
32:50
Female Clients
1
Emily
Winslow
CrossFit: 12:00 PM
32:48
2
Alaina
Savage
CrossFit: 5:00 AM
32:54
3
Taylor
Turner
CrossFit: 5:30 PM
39:21
soggy
4
Katie
Townsend
CrossFit: 5:30 PM
41:12
5
Laura
Pickrell
CrossFit: 5:30 PM
45:32
Never been so happy to see lucent drive in my life
6
Private
CrossFit: 5:30 PM
48:42
7
Katie
Hornstein
CrossFit: 12:00 PM
37:32
8
Michaela
Goodwin
CrossFit: 5:30 PM
39:12
9
Lauryn
Ray
CrossFit: 5:30 PM
46:26
Row
10
Shira
Wakschlag
CrossFit: 6:00 AM
42:50
1 mile run 6 laps 1 mile run
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