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CF8/8/22

Full Week Programming

This is the final 3 weeks of this Strength Cycle, hopefully by now we have some good working numbers in the computer. Lets really push it on those + sets, this is where the most work can be done to help push those one rep maxes!

Monday: Back Squat
Tuesday: Bench Press
Wednesday: Snatch and Core
Thursday: Deadlift and Strict Press
Friday: Gymnastics and Upper Body Strength

Back Squat

3 Reps at 70%
3 Reps at 80%
3+ Reps at 90%

Every 3 Minutes

Metcon (Time)

10 Ring Rows

20/15 Cals of Choice
10 Ring Rows

30 Overhead Squats 45/35
20/15 Cals of Choice
10 Ring Rows

40 Hollow Rocks
30 Overhead Squats 45/35
20/15 Cals of Choice
10 Ring Rows

50 Superman Rocks or Extensions
40 Hollow Rocks
30 Overhead Squats 45/35
20/15 Cals of Choice
10 Ring Rows

Extra Credit

3 Sets of 10-15 Strict High Pulls
Rest minimum 1min btw Sets

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

Whiteboard:

Monday, August 08, 2022

Male Clients

1

Jared
Barros

CrossFit: 9:00 AM

1 x 9 @ 335 lbs

2

Srinath
Maroju

CrossFit: 4:00 PM

1 x 7 @ 305 lbs

3

Jacob
Bitran

CrossFit: 5:30 PM

1 x 5 @ 345 lbs

4

joseph
tepe

CrossFit: 7:30 AM

1 x 5 @ 335 lbs

5

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 4 @ 345 lbs

6

Jonathan
Munoz

CrossFit: 6:00 AM

1 x 5 @ 275 lbs

7

Jeff
Falcon

CrossFit: 5:00 AM

1 x 6 @ 225 lbs

8

My
Do

CrossFit: 12:00 PM

1 x 5 @ 235 lbs

9

Jordan
Brill

CrossFit: 5:30 PM

1 x 4 @ 280 lbs

10

Nathan
Zimnik

Open Gym 10:00A-12:00P

1 x 4 @ 275 lbs

11

Cristian
Vasquez

CrossFit: 6:00 AM

1 x 4 @ 265 lbs

12

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 5 @ 200 lbs

13

Frank
Fuentes

CrossFit: 5:30 PM

1 x 3 @ 320 lbs

14

JUSTIN
ANDERSON

CrossFit: 5:00 AM

1 x 3 @ 275 lbs

15

Justin
Lafferty

CrossFit: 6:00 AM

1 x 3 @ 245 lbs

15

Ryan
Taylor

CrossFit: 9:00 AM

1 x 3 @ 245 lbs

16

Eddie
Salas

CrossFit: 12:00 PM

1 x 3 @ 235 lbs

17

Roy
Piazza

CrossFit: 10:30 AM

6 x 155 @ 0 lbs

Female Clients

1

Monica
Robinson

CrossFit: 10:30 AM

1 x 6 @ 215 lbs

2

Julia
Gongora

CrossFit: 9:00 AM

1 x 5 @ 230 lbs

3

Allysen
Breeden

CrossFit: 5:00 AM

1 x 4 @ 225 lbs

4

Shelby
Basso

CrossFit: 10:30 AM

1 x 5 @ 175 lbs

5

Michelle
Oddi

CrossFit: 6:00 AM

1 x 4 @ 210 lbs

6

Stephanie
Decolati

CrossFit: 6:00 AM

1 x 4 @ 195 lbs

7

antonia
mcnamara

CrossFit: 7:30 AM

1 x 6 @ 115 lbs

8

Mariela
Ramos

CrossFit: 6:00 AM

1 x 3 @ 220 lbs

9

Heather
Porter

CrossFit: 5:30 PM

1 x 4 @ 160 lbs

10

zoraida
rodriguez

CrossFit: 7:00 PM

1 x 4 @ 145 lbs

11

Carissa
Piazza

CrossFit: 10:30 AM

1 x 4 @ 135 lbs

12

BARBARA
ANDARA

CrossFit: 6:00 AM

1 x 3 @ 170 lbs

13

Macey
Katsikas

CrossFit: 5:30 PM

1 x 3 @ 160 lbs

14

Ace
Anderson

CrossFit: 5:00 AM

1 x 3 @ 145 lbs

15

Lauren
Cooper

CrossFit: 10:30 AM

1 x 3 @ 130 lbs

16

Haley
Collins

CrossFit: 12:00 PM

1 x 3 @ 125 lbs

17

Meghan
Distelrath

CrossFit: 4:00 PM

1 x 2 @ 180 lbs

18

tonya
katsikas

CrossFit: 12:00 PM

1 x 3 @ 105 lbs

19

Jo
Serra

CrossFit: 12:00 PM

1 x 3 @ 95 lbs

20

Meghan
Azevedo

CrossFit: 6:00 AM

1 x 4 @ 45 lbs