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Back Squat

"Blizzard"

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Workout

Monday

Announcement:

Monday: Back Squats- we will be mixing up high rep and low rep days, with high rep days focusing on speed and low rep days focusing on strength.

Tuesday: Handstand Skillwork- this will include accessory work to complement and refine the skills of wall walks, HS walks, strict and kipping HSPU.

Wednesday: Snatch/ Clean and Jerk- we will be working on touch and go reps and focusing on cycling a barbell the most efficient way possible. This will be strength and skill.

Thursday: Front Squats- we will be mixing up high rep and low rep days, with high rep days focusing on speed out of the bottom and low rep days focusing on strength.

Friday: Weighted Pull-ups/ Bench Press/ Pendlay Rows- we do not want to lose our upper body pulling and pushing strength. This will help us to continue to get strong with our pull-ups and pushing movements. We will also have hero and partner workouts.

On a 12:00 clock:
400m run
10m elbow/reach stretch
AMRAP of:
10 air squats
5 ring rows
5 push ups
100m run

Back Squat

Back Squat

5x10 Back Squat at 50-60% of 1 RM. This will feel light. Make your reps explosive from the bottom position to the standing position. These should be fast, but controlled reps. All 5 sets performed at the same weight.
-Rest 2 minutes between sets.

"Blizzard" (AMRAP - Rounds and Reps)

13 Minute AMRAP:
100m Run
13 Pullups
13 Push Press 95/65

Rx+=135/95

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

Whiteboard:

Monday, August 22, 2022

Male Clients

1

Konner
Knudtsen

5:00 AM CrossFit

5 x 10 @ 265 lbs

2

Alex
Fowler

5:30 PM CrossFit

5 x 10 @ 225 lbs

2

John
Harris

5:30 PM CrossFit

5 x 10 @ 225 lbs

3

Coach
Crafty

4:15 PM CrossFit

5 x 10 @ 215 lbs

4

Adam
Alfaro

3:00 PM CrossFit

5 x 10 @ 205 lbs

4

Cyril
Cal Ortiz

10:00 AM CrossFit

5 x 10 @ 205 lbs

Legs were not putting up with my s*** today

5

Coach
Tony

5:30 PM CrossFit

5 x 10 @ 185 lbs

5

Cory
Hungerford

10:00 AM CrossFit

5 x 10 @ 185 lbs

5

Dylan
Brown

Open Sign in Class (This ...

5 x 10 @ 185 lbs

5

Luis
Barajas

3:00 PM CrossFit

5 x 10 @ 185 lbs

5

Noah
Del Rio

Open Sign in Class (This ...

5 x 10 @ 185 lbs

6

Nick
Guizzo

12:00 PM CrossFit

5 x 10 @ 175 lbs

7

Zachary
Grierson

6:30 PM CrossFit

5 x 10 @ 165 lbs

8

Brendan
Swan

4:15 PM CrossFit

5 x 10 @ 155 lbs

8

Patrick
Elsasser

Open Sign in Class (This ...

5 x 10 @ 155 lbs

From the ground.

8

Steve
Loner

10:00 AM CrossFit

5 x 10 @ 155 lbs

9

Adrian
Keller

4:15 PM CrossFit

5 x 10 @ 145 lbs

9

Coach
Charles

10:00 AM CrossFit

5 x 10 @ 145 lbs

9

Hector
Vazquez

5:30 PM CrossFit

5 x 10 @ 145 lbs

10

Chris “Fly
Eagles Fly ...

4:15 PM CrossFit

5 x 10 @ 135 lbs

10

Darrin "D"
Kent

12:00 PM CrossFit

5 x 10 @ 135 lbs

10

Edward
Waits

5:00 AM CrossFit

5 x 10 @ 135 lbs

10

Mike “Woot”
Wooten

12:00 PM CrossFit

5 x 10 @ 135 lbs

10

Rob
McDaniel

12:00 PM CrossFit

5 x 10 @ 135 lbs

10

Robert
Buxton

4:15 PM CrossFit

5 x 10 @ 135 lbs

10

Scott
Huter

12:00 PM CrossFit

5 x 10 @ 135 lbs

11

Austin
Alexander

12:00 PM CrossFit

5 x 10 @ 115 lbs

11

Coach
Adam-Bomb

6:30 PM CrossFit

5 x 10 @ 115 lbs

11

Dillon
Ryan

6:00 AM CrossFit

5 x 10 @ 115 lbs

work on balance mid foot

11

Steve
Ryan

4:15 PM CrossFit

5 x 10 @ 115 lbs

11

Zach
Bethel

3:00 PM CrossFit

5 x 10 @ 115 lbs

Felt a bit too easy.

12

Jonah
Cashion

6:00 AM CrossFit

5 x 10 @ 110 lbs

13

Alex
Vivas

6:30 PM CrossFit

5 x 10 @ 105 lbs

14

Private

6:30 PM CrossFit

5 x 10 @ 100 lbs

15

Lynn
Cashion

6:00 AM CrossFit

5 x 10 @ 95 lbs

15

Tony
Finaldi

4:15 PM CrossFit

5 x 10 @ 95 lbs

16

Logan
Ferrell

5:30 PM CrossFit

5 x 10 @ 85 lbs

17

Brayden
Wilmer

10:00 AM CrossFit

5 x 10 @ 75 lbs

18

Jeff
McDaniel

12:00 PM CrossFit

4 x 10 @ 135 lbs

Female Clients

1

Mallory
Thompson

6:30 PM CrossFit

5 x 10 @ 155 lbs

That was not light 😵

2

Marysa
Clift

10:00 AM CrossFit

5 x 10 @ 150 lbs

3

Kerri
Evans

5:30 PM CrossFit

5 x 10 @ 140 lbs

4

Coach
Annie

8:30 AM CrossFit

5 x 10 @ 135 lbs

5

Noelle
Jennings

6:00 AM CrossFit

5 x 10 @ 125 lbs

6

Bernie
Sarsoza

5:00 AM CrossFit

5 x 10 @ 115 lbs

6

Coach
Genna

10:00 AM CrossFit

5 x 10 @ 115 lbs

6

Coach
Geo

4:15 PM CrossFit

5 x 10 @ 115 lbs

6

Coach
Vangie

10:00 AM CrossFit

5 x 10 @ 115 lbs

6

Jen
Loner

6:00 AM CrossFit

5 x 10 @ 115 lbs

6

Sagen
Sauvageau

5:00 AM CrossFit

5 x 10 @ 115 lbs

7

Katie
Olson

6:00 AM CrossFit

5 x 10 @ 105 lbs

7

Kimberly
Torres

12:00 PM CrossFit

5 x 10 @ 105 lbs

7

Lexi
York

5:30 PM CrossFit

5 x 10 @ 105 lbs

7

Sissy
Bojorquez

8:30 AM CrossFit

5 x 10 @ 105 lbs

8

Britnee
Fradd

5:30 PM CrossFit

5 x 10 @ 100 lbs

8

Emily
Ward

8:30 AM CrossFit

5 x 10 @ 100 lbs

8

Gloria
Marrufo

5:30 PM CrossFit

5 x 10 @ 100 lbs

9

Ann
Kent

10:00 AM CrossFit

5 x 10 @ 95 lbs

50%

9

Arazo
Saadat

12:00 PM CrossFit

5 x 10 @ 95 lbs

9

Sonia
Chavez

4:15 PM CrossFit

5 x 10 @ 95 lbs

10

Elissa
Marshall

5:00 AM CrossFit

5 x 10 @ 90 lbs

11

Angelina
Zuniga

12:00 PM CrossFit

5 x 10 @ 85 lbs

11

Brittany
Brogden

10:00 AM CrossFit

5 x 10 @ 85 lbs

11

Brooke
Beardsley

8:30 AM CrossFit

5 x 10 @ 85 lbs

11

Heather
Turski

8:30 AM CrossFit

5 x 10 @ 85 lbs

11

Jayme
Pilon

10:00 AM CrossFit

5 x 10 @ 85 lbs

11

Rachael
DeLeers

3:00 PM CrossFit

5 x 10 @ 85 lbs

11

Tiffani
Albers

6:30 PM CrossFit

5 x 10 @ 85 lbs

12

Chloe
Evans

5:30 PM CrossFit

5 x 10 @ 75 lbs

12

Renetta
Johnson

8:30 AM CrossFit

5 x 10 @ 75 lbs

12

Yianoula
“Nola” Warne

5:30 PM CrossFit

5 x 10 @ 75 lbs

13

Kassidy
Menges

4:15 PM CrossFit

5 x 10 @ 65 lbs

14

Jaclyn
Murray

6:30 PM CrossFit

5 x 10 @ 60 lbs

15

Kelly
Hungerford

3:00 PM CrossFit

5 x 10 @ 55 lbs

16

Sue “ Q”
Cashion

6:00 AM CrossFit

5 x 10 @ 50 lbs

Used med ball to help with my squats. 🏋️‍♀️ Thanks Coach K. 🙌🏼

17

April
Lombardo

10:00 AM CrossFit

5 x 10 @ 15 lbs

back after 6 wk surgery break

18

Rebekah
Bigelow

10:00 AM CrossFit

5 x 10 @ 0 lbs

Broken toe- just did air squats 🙃