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Components

Metcon

Front Squat

Metcon

Settings

Workout

Monday

Metcon

A: Metcon (Time)

Rx =
6 rounds for time
10 toes to bar
5 thrusters (115/85)

Rx+ =
6 rounds for time
15 toes to bar
5 thrusters (155/105)

Strength

B: Front Squat (6 Sets of 3 Reps Climbing )

focusing on speed and not weight.

Extra

C: Metcon (Time)

Rx =
3 rounds for time:
30 wall balls (20/14)
15 calorie ski

Rx+ =
5 rounds for time

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

Whiteboard:

Monday, August 23, 2021

Male Clients

1

Anthony
Vorachak

Open Gym

5:03

2

Kegan
Sullivan

CrossFit: 5:00 AM

6:57

3

Private

CrossFit: 5:00 AM

4:33

4

Hunter
Brayton

CrossFit: 4:30 PM

4:45

5

Ricky
Flaig

CrossFit: 6:00 AM

5:24

6

Jesse
Cook

Open Gym

5:43

Yuck

7

Adam
Cole

Open Gym

5:58

8

Isaac
Cleveland

Open Gym

6:09

9

BJ
Marsh

CrossFit: 5:00 AM

6:28

10

Andy
Kaestle

CrossFit: 12:00 PM

7:45

11

John
Mullen

CrossFit: 5:00 AM

8:09

12

Bud
Vazquez

CrossFit: 6:00 AM

8:17

95#

13

Nicholas
Richardson

CrossFit: 4:30 PM

0:00

95

Female Clients

1

Alaina
Savage

Open Gym

5:15

2

Anna
McKay

CrossFit: 6:00 AM

8:12

3

Heather
Lynaugh

CrossFit: 12:00 PM

7:08

73#, t2b

4

Paris
McAdam

CrossFit: 4:30 PM

7:59

5

Melanie
Sinclair

CrossFit: 5:30 PM

8:02

58 lb, knee raises

6

Gillian
Sowden

CrossFit: 5:00 AM

8:16

T2b, 65lb

7

Mariel
Day

Open Gym

8:27

TTB, 65#

8

Archana
Sharma

CrossFit: 5:30 PM

0:00

40lb