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8/23/16

Happy Birthday Karina

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 20 min of:
15/12 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 32/24kg

Metcon

Metcon (No Measure)

3 Giant Sets of:
30 Weighted Sit-ups
30 Hip Extensions
30 second Hollow Hold

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

Whiteboard:

Tuesday, August 23, 2016

Male Clients

1

Shawn
Deluca

5:30 PM CrossFit

8 + 6

2

Kyle
Baker

5:30 PM CrossFit

6 + 30

3

Brent
Miller

9:30 AM CrossFit

6 + 26

4

Darius
Nouri

5:30 PM CrossFit

6 + 17

5

Brandon
Hedrick

5:30 AM CrossFit

6 + 16

6

Colby
Wollak

5:30 PM CrossFit

6 + 10

7

Josh
Roberts

5:30 PM CrossFit

6 + 2

8

Hap
Clayton

8:30AM CrossFit Class

6 + 0

8

Tom
Collins

5:30 PM CrossFit

6 + 0

9

Eli
Joy

4:00 PM CrossFit

5 + 32

I hate goblet squats

10

Derek
Halford

8:30AM CrossFit Class

5 + 31

11

Donald
Stewart

5:30 PM CrossFit

5 + 30

12

Eric
Olinger

12:00 PM CrossFit

5 + 27

13

Lanny
Natoli

4:00 PM CrossFit

5 + 19

14

Jonathan
Austin

5:30 AM CrossFit

5 + 8

15

Chris
Morales

8:30AM CrossFit Class

5 + 5

16

Toni
Huber

5:30 PM CrossFit

4 + 38

17

Patrick
Mizzell

9:30 AM CrossFit

4 + 29

18

Max
McClure

6:30 PM CrossFit

4 + 6

19

Zack
DeBerry

5:30 AM CrossFit

6 + 16

24kg, didn't read

20

Ty
Callaway

8:30AM CrossFit Class

5 + 38

12 cal row, 16 kg

21

Rhett
Reiser

8:30AM CrossFit Class

5 + 17

22

Bob
Swadley

12:00 PM CrossFit

5 + 13

Step up and over

23

Stephen
Kent

6:30 PM CrossFit

5 + 0

step overs 24 lbs

24

Private

4:00 PM CrossFit

4 + 30

25

Hank
Parker Jr

4:00 PM CrossFit

4 + 11

24#

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

7 + 7

15 cal row

2

Brittany
Bowden

6:30 PM CrossFit

7 + 6

15 Cal rows

3

Katie
Powell

5:30 PM CrossFit

6 + 40

4

Myra
Harmon

4:00 PM CrossFit

6 + 12

15 calorie row

5

Cambell
Vander Haar

12:00 PM CrossFit

5 + 20

6

Miranda
Morales

9:30 AM CrossFit

5 + 16

7

Jenn
Warcola

9:30 AM CrossFit

5 + 0

8

Private

4:00 PM CrossFit

7 + 4

9

Shannon
Fichter

6:30 PM CrossFit

7 + 2

Step ups, 8 kg knee

10

Jennifer
Harpster

9:30 AM CrossFit

6 + 21

16kg

11

Nikki
Stewart

9:30 AM CrossFit

6 + 8

16 kg

12

Lilly
STump

6:30 PM CrossFit

6 + 0

jumps,run,4kb

12

Linda
Royston

9:30 AM CrossFit

6 + 0

8kg KB, small box jumps?

12

Private

9:30 AM CrossFit

6 + 0

13

Karina
Collins

5:30 PM CrossFit

5 + 37

16kg

14

Monica
Leatherman

12:00 PM CrossFit

5 + 25

16 kg ; mix of jumps and step

15

Kelly
Nouri

9:30 AM CrossFit

5 + 14

16 kg

16

Amanda
Vander Haar

4:00 PM CrossFit

5 + 7

16kg

17

Alyssa
Dias

6:30 PM CrossFit

5 + 0

stopped @ 18 min knee sore

17

Leslie
Auton

6:30 PM CrossFit

5 + 0

Did 5 rounds - 15 cal row, 15 Step overs, 15 30# squats

18

Logan
Deluca

6:30 PM CrossFit

4 + 28

16kb

19

Lauran
Stump

6:30 PM CrossFit

4 + 12

step up; 11 kb

20

Amy
Plonk

4:00 PM CrossFit

2 + 18

10 minutes step ups, 12 kg

21

Kendra
Caruso

8:30AM CrossFit Class

0 + 0

5 rounds 18 reps 1/2 jumps 1/2 step `ups air squats only