Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Shoulder Press

50/40 Cal Bike Sprint

Settings

Workout

CF8/11/22

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

Deadlift

3 Reps at 70%
3 Reps at 80%
3+ Reps of "Quality" at 90%

Alternating every 2min with Press

Shoulder Press

50/40 Cal Bike Sprint (Time)

One all out effort. Give it your all!

Extra Credit

400m Farmer Carry 70s/53s

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

Whiteboard:

Thursday, August 11, 2022

Male Clients

1

Jared
Barros

CrossFit: 7:30 AM

1 x 6 @ 435 lbs

2

Nathan
Zimnik

CrossFit: 9:00 AM

1 x 6 @ 355 lbs

3

Srinath
Maroju

CrossFit: 10:30 AM

1 x 6 @ 345 lbs

4

Frank
Fuentes

CrossFit: 5:30 PM

1 x 4 @ 400 lbs

5

Eric
Culberson

CrossFit: 7:30 AM

1 x 5 @ 295 lbs

6

Warren
Schwikert

CrossFit: 12:00 PM

1 x 4 @ 335 lbs

7

Chris
Mesmer

CrossFit: 4:00 PM

1 x 6 @ 220 lbs

8

joseph
tepe

CrossFit: 7:30 AM

1 x 3 @ 435 lbs

9

George
Hoffmann

CrossFit: 4:00 PM

1 x 4 @ 315 lbs

10

Jordan
Brill

CrossFit: 5:30 PM

1 x 3 @ 370 lbs

11

John
Hallaway

Open Gym 10:00A-12:00P

1 x 5 @ 205 lbs

12

eric
pruett

CrossFit: 7:00 PM

1 x 4 @ 245 lbs

13

Jonathan
Munoz

CrossFit: 6:00 AM

1 x 3 @ 305 lbs

13

Justin
Lafferty

CrossFit: 6:00 AM

1 x 3 @ 305 lbs

14

Andrew
Serna

CrossFit: 4:00 PM

1 x 3 @ 285 lbs

15

Brett
Curlee

CrossFit: 4:00 PM

1 x 3 @ 260 lbs

16

Orlando
DeCastroverde

CrossFit: 5:30 PM

1 x 3 @ 245 lbs

17

devraj
chavda

CrossFit: 4:00 PM

1 x 3 @ 220 lbs

18

Roy
Piazza

CrossFit: 7:00 PM

5 x 205 @ 0 lbs

Female Clients

1

Margoth
Tello

CrossFit: 5:00 AM

1 x 5 @ 235 lbs

2

Allysen
Breeden

CrossFit: 5:00 AM

1 x 5 @ 225 lbs

3

Mariela
Ramos

CrossFit: 7:30 AM

1 x 4 @ 280 lbs

4

Julia
Gongora

CrossFit: 5:30 PM

1 x 3 @ 310 lbs

5

Heather
Porter

CrossFit: 5:30 PM

1 x 5 @ 175 lbs

6

Victoria
Pupa

CrossFit: 10:30 AM

1 x 4 @ 185 lbs

7

Kandice
Ruckle

CrossFit: 6:00 AM

1 x 3 @ 245 lbs

8

Ace
Anderson

CrossFit: 5:00 AM

1 x 4 @ 180 lbs

8

Izabel
Short Lariccia

CrossFit: 9:00 AM

1 x 4 @ 180 lbs

8

Macey
Katsikas

CrossFit: 9:00 AM

1 x 4 @ 180 lbs

9

zoraida
rodriguez

CrossFit: 7:00 PM

1 x 3 @ 235 lbs

10

BARBARA
ANDARA

CrossFit: 6:00 AM

1 x 3 @ 230 lbs

11

Malaya
Santos

CrossFit: 10:30 AM

1 x 3 @ 225 lbs

12

Sharon
Guadarrama

CrossFit: 7:30 AM

1 x 3 @ 195 lbs

13

Annmarie
Perone

CrossFit: 4:00 PM

1 x 3 @ 160 lbs

14

tonya
katsikas

CrossFit: 9:00 AM

1 x 3 @ 150 lbs

15

Monique
Santoyo

CrossFit: 4:00 PM

1 x 3 @ 145 lbs

16

melissa
lopez

CrossFit: 5:00 AM

1 x 3 @ 105 lbs

16

Sandra
Matute

CrossFit: 5:00 AM

1 x 3 @ 105 lbs

17

Lauren
Cooper

CrossFit: 10:30 AM

1 x 2 @ 145 lbs

17

Marilyn
Groce

CrossFit: 10:30 AM

1 x 2 @ 145 lbs

18

Stephanie
Decolati

CrossFit: 6:00 AM

1 x 1 @ 225 lbs

19

Meghan
Azevedo

CrossFit: 6:00 AM

1 x 1 @ 145 lbs