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CF8/9/22

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

Bench Press

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

Every 3 MInutes

Metcon (5 Rounds for weight)

Every 3 Minutes for 5 Rounds
400m Run
3 Shoulder to Overhead
(Max start at 135/95 and go up as you can)

Subs
500/400m Row
25/18 Cal Bike

Metcon (5 Rounds for time)

Total time for 5 Runs

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

Whiteboard:

Tuesday, August 09, 2022

Male Clients

1

Jeff
Falcon

CrossFit: 5:00 AM

1 x 10 @ 225 lbs

2

Raymond
Herrera

CrossFit: 12:00 PM

1 x 10 @ 145 lbs

Max+

3

eric
pruett

CrossFit: 7:00 PM

1 x 6 @ 160 lbs

4

Jared
Barros

CrossFit: 9:00 AM

1 x 3 @ 300 lbs

4

Steve
Fair

Open Gym 10:00A-12:00P

1 x 4 @ 225 lbs

5

Srinath
Maroju

CrossFit: 7:30 AM

1 x 4 @ 220 lbs

6

Warren
Schwikert

CrossFit: 9:00 AM

1 x 4 @ 210 lbs

7

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 3 @ 275 lbs

8

Vance
Smith

CrossFit: 6:00 AM

1 x 3 @ 265 lbs

9

Ryan
Taylor

CrossFit: 9:00 AM

1 x 4 @ 185 lbs

10

Dennis
Vigil

CrossFit: 5:30 PM

1 x 3 @ 245 lbs

10

Jacob
Bitran

CrossFit: 5:30 PM

1 x 3 @ 245 lbs

11

JUAN
DE PEDRO

CrossFit: 7:00 PM

1 x 5 @ 145 lbs

12

tyler
morgan

CrossFit: 7:30 AM

1 x 3 @ 220 lbs

13

Frank
Fuentes

CrossFit: 5:30 PM

1 x 3 @ 215 lbs

14

Cristian
Vasquez

CrossFit: 6:00 AM

1 x 3 @ 205 lbs

14

George
Hoffmann

CrossFit: 4:00 PM

1 x 3 @ 205 lbs

14

John
Borla

CrossFit: 12:00 PM

1 x 3 @ 205 lbs

Pause reps. Taking it easy on my shoulder.

15

James
McWilliams

CrossFit: 7:00 PM

1 x 3 @ 190 lbs

16

Jordan
Brill

CrossFit: 5:30 PM

1 x 3 @ 185 lbs

17

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 3 @ 175 lbs

18

Justin
Lafferty

CrossFit: 6:00 AM

1 x 3 @ 145 lbs

19

Eric
Culberson

CrossFit: 7:30 AM

1 x 2 @ 210 lbs

19

Keith
Perry

CrossFit: 5:30 PM

1 x 2 @ 210 lbs

20

My
Do

CrossFit: 5:30 PM

1 x 2 @ 165 lbs

21

Eric
Penate

CrossFit: 5:30 PM

1 x 1 @ 185 lbs

22

Roy
Piazza

CrossFit: 10:30 AM

10 x 170 @ 0 lbs

Female Clients

1

Michelle
Oddi

CrossFit: 6:00 AM

1 x 7 @ 135 lbs

2

Yanira
Morales

CrossFit: 9:00 AM

1 x 6 @ 95 lbs

3

Margoth
Tello

CrossFit: 5:00 AM

1 x 4 @ 130 lbs

4

Ace
Anderson

CrossFit: 5:00 AM

1 x 6 @ 85 lbs

5

Stephanie
Decolati

CrossFit: 6:00 AM

1 x 4 @ 125 lbs

6

Alexandria
H

CrossFit: 9:00 AM

1 x 3 @ 155 lbs

7

Mariela
Ramos

CrossFit: 6:00 AM

1 x 4 @ 115 lbs

8

Mackenzie
Grant

CrossFit: 6:00 AM

1 x 5 @ 90 lbs

9

Kandice
Ruckle

CrossFit: 6:00 AM

1 x 3 @ 145 lbs

10

Meghan
Distelrath

CrossFit: 5:30 PM

1 x 4 @ 105 lbs

11

Malaya
Santos

CrossFit: 9:00 AM

1 x 4 @ 100 lbs

11

zoraida
rodriguez

CrossFit: 7:00 PM

1 x 4 @ 100 lbs

12

Ashley
Cole

CrossFit: 7:30 AM

1 x 4 @ 85 lbs

13

Olivia
Dow

CrossFit: 4:00 PM

1 x 2 @ 165 lbs

14

Monica
Robinson

CrossFit: 9:00 AM

1 x 2 @ 135 lbs

15

Izabel
Short Lariccia

CrossFit: 4:00 PM

1 x 3 @ 85 lbs

15

Meghan
Azevedo

CrossFit: 6:00 AM

1 x 3 @ 85 lbs

16

Allysen
Breeden

CrossFit: 5:00 AM

1 x 2 @ 125 lbs

17

antonia
mcnamara

CrossFit: 5:00 AM

1 x 3 @ 75 lbs

18

Heather
Porter

CrossFit: 5:30 PM

1 x 2 @ 105 lbs

18

Sandra
Matute

CrossFit: 5:30 PM

1 x 3 @ 70 lbs

First day back 😭😭

19

Marilyn
Groce

CrossFit: 10:30 AM

1 x 3 @ 65 lbs

20

Lauren
Cooper

CrossFit: 9:00 AM

1 x 2 @ 65 lbs

21

tonya
katsikas

CrossFit: 9:00 AM

1 x 85 @ 0 lbs