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Components

Front/Back Stamina Squats

Metcon

Settings

Workout

Hit and Run

Warm-up

2 Rounds:
7/5 Cal Ski
7 Tempo Goblet Squats
7 KB High Pulls (each)
7 KB Push Press (each)
Pigeon / Saddle

*light kettlebell

Strength

Front/Back Stamina Squats

Alternating On the Minute x 12 (6 Rounds):
Minute 1 - 2 Front Squat
Minute 2 4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

Metcon

Metcon (Time)

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches
21 Single Dumbbell Overhead Squats
(50/35)

https://www.youtube.com/watch?v=9520DJiFmvE&t=4s <<<Dumbbell Snatch
https://www.youtube.com/watch?v=azumEfnk-GI <<<Dumbbell Squat

Core

3 rounds :
KB leg lowers x 10 total
KB hollow rocks x10
KB Russian twist x 20 total

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

Whiteboard:

Monday, August 19, 2019

Male Clients

1

Justin
Arndt

4:30pm CrossFit

1 x 1 @ 285 lbs

2

Kyle
Ritchie

6:00am CrossFit

1 x 2 @ 235 lbs

3

Private

7:30pm CrossFit

1 x 1 @ 225 lbs

3

Ryan
Cain

6:00am CrossFit

1 x 1 @ 225 lbs

4

Private

6:30pm CrossFit

1 x 1 @ 220 lbs

5

Morgan
Batton

4:30pm CrossFit

1 x 1 @ 215 lbs

6

Stephen
Sutherland

4:30pm CrossFit

1 x 1 @ 210 lbs

6

Tyler
Messenger

8:00am CrossFit

1 x 1 @ 210 lbs

7

Brandon
Cook

6:30pm CrossFit

1 x 1 @ 205 lbs

7

Cam
Blaquiere

3:30pm CrossFit

1 x 1 @ 205 lbs

7

Curtis
Wentz

7:30pm CrossFit

1 x 1 @ 205 lbs

7

Nate
Smith

8:00am CrossFit

1 x 1 @ 205 lbs

8

Dan
Liss

6:00am CrossFit

1 x 1 @ 185 lbs

1st rd did 205

8

Matt
Horsman

5:30pm CrossFit

1 x 1 @ 185 lbs

9

Aleks
Stefaniak

4:30pm CrossFit

1 x 1 @ 175 lbs

9

Eric
Pethtel

5:30pm CrossFit

1 x 1 @ 175 lbs

9

Jackson
Cramer

3:30pm CrossFit

1 x 1 @ 175 lbs

10

Kyle
Davis

5:30pm CrossFit

12 x 4 @ 165 lbs

11

Kevin
Hall

6:00am CrossFit

12 x 6 @ 155 lbs

11

Aaron
Frymier

5:30pm CrossFit

1 x 1 @ 155 lbs

11

Charlie
Labritz

12:00pm CrossFit

1 x 1 @ 155 lbs

12

Guadalupe
Leon

7:30pm CrossFit

1 x 1 @ 150 lbs

13

Jeff
Martucci

6:00am CrossFit

1 x 1 @ 135 lbs

14

Rob
Stansbury

5:30pm CrossFit

1 x 3 @ 115 lbs

14

Peter
Wetterauer

7:30pm CrossFit

1 x 1 @ 115 lbs

Female Clients

1

Teresa
Stire

8:00am CrossFit

1 x 1 @ 205 lbs

2

Amber
Smith

6:00am CrossFit

1 x 1 @ 185 lbs

☠️

3

Meghan
Phillips

8:00am CrossFit

1 x 1 @ 160 lbs

4

Briana
Kocher

6:30pm CrossFit

1 x 1 @ 155 lbs

4

Kirsten
Rayner

12:00pm CrossFit

1 x 1 @ 155 lbs

4

Sarah
Miller

3:30pm CrossFit

1 x 1 @ 155 lbs

4

Seretha
hall

8:00am CrossFit

1 x 1 @ 155 lbs

5

Kayla
Underwood

6:00am CrossFit

1 x 1 @ 145 lbs

6

Brittany
Sloneker

6:30pm CrossFit

1 x 1 @ 140 lbs

6

Sarah
Civitillo

6:00am CrossFit

1 x 1 @ 140 lbs

7

Amanda
Morgan

6:00am CrossFit

1 x 1 @ 135 lbs

7

Rachel
Allio

3:30pm CrossFit

1 x 1 @ 135 lbs

8

chelsea
workman

4:30pm CrossFit

1 x 1 @ 125 lbs

8

Hana
Thixton-Nolan

12:00pm CrossFit

1 x 1 @ 125 lbs

8

Kaitlyn
Johnson

6:00am CrossFit

1 x 1 @ 125 lbs

72% - missed last monday

9

Ashley
Raymond

5:30pm CrossFit

1 x 1 @ 120 lbs

9

Kalyn
Noechel

5:30pm CrossFit

1 x 1 @ 120 lbs

9

Phylicia
Hixson

8:00am CrossFit

1 x 1 @ 120 lbs

10

Ellen
Linscheid

5:30pm CrossFit

1 x 1 @ 115 lbs

11

zahira
reyes

7:30pm CrossFit

1 x 1 @ 110 lbs

12

Erin
McCarthy

5:30pm CrossFit

1 x 1 @ 105 lbs

13

Cecil
Burner

7:30pm CrossFit

1 x 1 @ 95 lbs

13

Gabby
Riggleman

6:30pm CrossFit

1 x 1 @ 95 lbs

13

Kelsey
Murray

12:00pm CrossFit

1 x 1 @ 95 lbs

14

Nicoletta
Ciampa

6:00am CrossFit

6 x 6 @ 90 lbs

14

April
Marshalek

3:30pm CrossFit

1 x 1 @ 90 lbs

14

Cindy
Victor

6:30pm CrossFit

1 x 1 @ 90 lbs

15

Caitlin
Ray

3:30pm CrossFit

1 x 1 @ 85 lbs

16

Rebecca
Stansbury

6:00am CrossFit

12 x 2 @ 60 lbs