Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Squat

Metcon

Settings

Workout

CF8/22/22

Full Week Programming

As we concluded our last stregth cycle we are going to have a few weeks of non structured back to back weeks. What do I mean? There will still be strength but won’t compound week to week on the same day or even same movements.

This week we’ve got:
Monday: Front Squat
Tues: Oly Clean & Jerk
Wednesday: Deadlift-ish
Thursday: Oly Snatch
Friday: Pullup Progressions

And Of Course Metcons to Compliment ;)

Front Squat (5-5-3-3-1-1-1)

Every 2:30 Building in weight
Super set with 5-7 Abwheels only through the sets of 3

Metcon (Time)

3 Rounds for Time
21 Toes to Bar
15 Front Squats 135/95

Use a front squat weight that allows for maximum of 2 sets. Roughly 60-70% of above

Cool Down

100 KB Around the Body’s 53/35
-A little extra core work to finish if you have time.

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

Whiteboard:

Monday, August 22, 2022

Male Clients

1

Jacob
Bitran

CrossFit: 5:30 PM

1 x 1 @ 325 lbs

2

Jared
Barros

CrossFit: 9:00 AM

1 x 1 @ 305 lbs

2

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 1 @ 305 lbs

Failed 315

3

joseph
tepe

CrossFit: 9:00 AM

1 x 1 @ 290 lbs

4

Nathan
Zimnik

CrossFit: 9:00 AM

1 x 1 @ 275 lbs

5

Cristian
Vasquez

CrossFit: 6:00 AM

1 x 1 @ 265 lbs

5

Sam
Panvini

CrossFit: 6:00 AM

1 x 1 @ 265 lbs

6

Jordan
Brill

CrossFit: 5:30 PM

1 x 1 @ 255 lbs

6

Srinath
Maroju

CrossFit: 7:00 PM

1 x 1 @ 255 lbs

7

Lee
Freitas

CrossFit: 12:00 PM

1 x 1 @ 240 lbs

8

Kevin
Walsh

CrossFit: 10:30 AM

1 x 1 @ 235 lbs

9

John
Borla

CrossFit: 12:00 PM

1 x 3 @ 225 lbs

9

George
Hoffmann

CrossFit: 4:00 PM

1 x 1 @ 225 lbs

10

My
Do

CrossFit: 12:00 PM

1 x 1 @ 220 lbs

11

Harrison
Barnes

CrossFit: 10:30 AM

1 x 1 @ 215 lbs

12

Eddie
Salas

Open Gym 10:00A-12:00P

1 x 1 @ 205 lbs

13

Johnny
Trujillo

CrossFit: 6:00 AM

1 x 1 @ 185 lbs

post-op 1x1

13

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 1 @ 185 lbs

14

Raymond
Herrera

CrossFit: 5:30 PM

1 x 1 @ 175 lbs

15

Eric
Iglesias

CrossFit: 7:00 PM

1 x 1 @ 165 lbs

15

Justin
Lafferty

CrossFit: 6:00 AM

1 x 1 @ 165 lbs

Female Clients

1

Julia
Gongora

CrossFit: 12:00 PM

1 x 1 @ 215 lbs

2

Alexandria
H

CrossFit: 9:00 AM

1 x 1 @ 205 lbs

2

Kandice
Ruckle

CrossFit: 7:30 AM

1 x 1 @ 205 lbs

3

Monica
Robinson

CrossFit: 9:00 AM

1 x 1 @ 200 lbs

Failed 205

4

Mariela
Ramos

CrossFit: 6:00 AM

1 x 1 @ 190 lbs

5

Rhianna
McGowan

CrossFit: 7:00 PM

1 x 1 @ 185 lbs

6

Michelle
Oddi

CrossFit: 6:00 AM

1 x 1 @ 180 lbs

7

Macey
Katsikas

CrossFit: 9:00 AM

1 x 1 @ 160 lbs

7

Meghan
Distelrath

CrossFit: 5:30 PM

1 x 1 @ 160 lbs

8

Malaya
Santos

Open Gym 10:00A-12:00P

1 x 1 @ 145 lbs

9

Heather
Porter

CrossFit: 5:30 PM

1 x 1 @ 140 lbs

10

zoraida
rodriguez

CrossFit: 5:30 PM

1 x 1 @ 125 lbs

11

Sharon
Guadarrama

CrossFit: 12:00 PM

1 x 1 @ 120 lbs

11

Taous
Alik

CrossFit: 12:00 PM

1 x 1 @ 120 lbs

11

Yanira
Morales

CrossFit: 9:00 AM

1 x 1 @ 120 lbs

12

antonia
mcnamara

CrossFit: 5:00 AM

1 x 1 @ 105 lbs

12

Maggie
Gonzalez

CrossFit: 5:00 AM

1 x 1 @ 105 lbs

13

Sandra
Matute

CrossFit: 5:00 AM

1 x 1 @ 85 lbs