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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
1 to One - 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):
16 (6/10)
Workout
1 to One
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
1min squat hold holding KB (24/16kg)
10 broad jumps (6/4ft)
20 walking lunges
AMRAP 12min
Rx
1min squat hold holding KB (16/12kg)
10 broad jumps (6/4ft)
20 walking lunges
AMRAP 12min
Fitness
30sec squat hold
5 broad jumps
10 walking lunges
AMRAP 12min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 19, 2022
Male Clients
1
Mark
Rogers
6:30pm CrossFit All Level...
3 + 87
2
Jose
Montes
4:30pm CrossFit All Level...
3 + 0
3
Yaser
Alabdullah
5:30pm CrossFit All Level...
4 + 60
Rx but cheated squat holds
4
Mitchell
Brown
9:00am CrossFit All Level...
4 + 0
5
kevin
varghese
6:30pm CrossFit All Level...
3 + 0
rx sub 5ft jumps
5
Private
5:30am CrossFit All Level...
3 + 0
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
4 + 44
44 sec
2
Stephanie
Cheng
6:30pm CrossFit All Level...
4 + 50
3
Christine
Rosini
5:30pm CrossFit All Level...
4 + 0
3
Nadya
Buttigieg
5:30am CrossFit All Level...
4 + 0
4
Carrie
Carpenter
4:30pm CrossFit All Level...
3 + 26
3 rds + through 15 lunges fourth
5
Isabella
Rosini
4:30pm CrossFit All Level...
5 + 0
1 min sq hold with 8 KG fitness
6
valerie
anderson
6:30pm CrossFit All Level...
4 + 30
1 round rx
7
Mayra
Ramirez
9:00am CrossFit All Level...
4 + 7
8kg / 1 rd non weighted squat and reg lunges.
8
Private
5:30am CrossFit All Level...
4 + 0
9
Roxanne
Beltran
6:30pm CrossFit All Level...
2 + 70
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