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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Walk it off - 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 (2/4)
Workout
Walk it off
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
24/16-cal. Bike
50-ft. Handstand Walk
30 Front Squats (95/65 lb.)
AMRAP 12 min.
Rx
20/12-cal. Bike
10 Handstand Push Ups
30 Front Squats (75/55 lb.)
AMRAP 12 min.
Fitness
16/8-cal. Bike
50-ft. Bear Crawl
20 Front Squats
AMRAP 12 min.
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
75 Double-unders
50-ft. Handstand Walk
40 Db Goblet Squats (50/35 lb.)
AMRAP 12 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 13, 2020
Male Clients
1
Jon
Fallon
Home Gym 7:30PM
2 + 23
15/5/30 65#
2
Private
Home Gym 7:30PM
2 + 0
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
2 + 76
16 cal, 50 ft HS wall, 6 front squats
2
Private
Home Gym 7:30PM
3 + 2
3
amy
an
Home Gym 7:30PM
0 + 0
Did Tuesdays Wod- good one!
3
Hilary
Thomas
Home Gym 7:30PM
0 + 0
Did Kendras Tues workout :)
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