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Back Squat

Metcon

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Workout

Monday Squat Day

Back Squat (Work to heavy set of 3 back squat for the day)

Back Squat

Goal is 5-15# heavier than your 5 rep max.

Metcon (No Measure)

4 sets for quality and load of:

- 10 weighted step ups as heavy as possible (5 each leg, alternate legs) 20'' box or lower

- 10 wall balls as heavy and as high as possible.

- 20 jumping lunges (scale to regular lunges)

Metcon (Calories)

5 x :15 max effort assault bike for calories

*Rest 1:30 between each

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

Whiteboard:

Monday, August 26, 2019

Male Clients

1

Tom
Boyle

5:00 AM CrossFit

1 x 3 @ 365 lbs

2

Private

4:30 PM CrossFit

1 x 3 @ 335 lbs

2

Rich
Marino

4:30 PM CrossFit

1 x 3 @ 335 lbs

3

Paul
Miller

4:30 PM CrossFit

1 x 3 @ 285 lbs

4

Ken
Walma

5:00 AM CrossFit

1 x 6 @ 275 lbs

4

AJ
Ross

5:00 AM CrossFit

1 x 3 @ 275 lbs

4

Chris
Bryant

5:30 PM CrossFit

1 x 3 @ 275 lbs

45/135/225/275 - stopped to preserve lower back

4

Travis
Jones

10:00 AM CrossFit

1 x 3 @ 275 lbs

5

Clint
VanHoy

8:00 AM CrossFit

1 x 3 @ 265 lbs

5

Private

5:00 AM CrossFit

1 x 3 @ 265 lbs

5

James gill ...
l

8:00 AM CrossFit

1 x 3 @ 265 lbs

heavy, but not

6

Mike
Brown

5:00 AM CrossFit

1 x 3 @ 255 lbs

7

Aiden
Bryant

5:30 PM CrossFit

1 x 3 @ 245 lbs

7

Harris
Frank

5:00 AM CrossFit

1 x 3 @ 245 lbs

7

Mike
McCleery

8:00 AM CrossFit

1 x 3 @ 245 lbs

go lower

8

Dale
Rinkenberger

6:00 AM CrossFit

1 x 3 @ 235 lbs

8

Erik
Manning

6:00 AM CrossFit

1 x 3 @ 235 lbs

8

Tim
McCormick

5:00 AM CrossFit

1 x 3 @ 235 lbs

9

Adam
Doty

4:30 PM CrossFit

1 x 3 @ 225 lbs

9

Dennis
Shelton

4:30 PM CrossFit

1 x 3 @ 225 lbs

9

Wallis
Shoppy

5:00 AM CrossFit

1 x 3 @ 225 lbs

10

Aaron
Carver

5:00 AM CrossFit

1 x 3 @ 205 lbs

10

Patrick
Dedoyard

5:30 PM CrossFit

1 x 3 @ 205 lbs

1 rep @ 215

11

Ben
Reid

5:30 PM CrossFit

1 x 3 @ 195 lbs

11

Marcus
Garrett

5:00 AM CrossFit

1 x 3 @ 195 lbs

12

Kris
Keropian

10:00 AM CrossFit

1 x 3 @ 185 lbs

13

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 3 @ 175 lbs

Female Clients

1

Carla
Henriet

6:00 AM CrossFit

5 x 3 @ 175 lbs

1

Kristen
Bell

8:00 AM CrossFit

1 x 3 @ 175 lbs

2

Andrea
Bauer

8:00 AM CrossFit

1 x 3 @ 165 lbs

3

Michelle
Vaughn

8:00 AM CrossFit

1 x 3 @ 145 lbs

3

Monica
Dingler

8:00 AM CrossFit

1 x 3 @ 145 lbs

4

Allison
Elliott

5:00 AM CrossFit

1 x 3 @ 140 lbs

4

Jennifer
Vermilyea

4:30 PM CrossFit

1 x 3 @ 140 lbs

4

Jessica
Chauncey

5:00 AM CrossFit

1 x 3 @ 140 lbs

5

Lissy
Cowdery

5:30 PM CrossFit

1 x 3 @ 135 lbs

6

Linnet
Orbe

6:00 AM CrossFit

1 x 3 @ 126 lbs

7

Ann
Blaum

10:00 AM CrossFit

1 x 3 @ 125 lbs

7

Estela
Falla-Ross

5:00 AM CrossFit

1 x 3 @ 125 lbs

7

Kelsey
Questel

6:00 AM CrossFit

1 x 3 @ 125 lbs

7

Lori
Adkins

5:00 AM CrossFit

1 x 3 @ 125 lbs

7

Rachel
Blackwell

10:00 AM CrossFit

1 x 3 @ 125 lbs

7

Saskia
Arnesen

10:00 AM CrossFit

1 x 3 @ 125 lbs

8

Vanessa
Cordova

7:30 PM CrossFit

1 x 3 @ 120 lbs

9

Jessica
Cowell

7:30 PM CrossFit

1 x 3 @ 115 lbs

9

Katherine
Tullis

4:30 PM CrossFit

1 x 3 @ 115 lbs

9

Liz
Bunker

4:30 PM CrossFit

1 x 3 @ 115 lbs

9

Marcy
Butler

8:00 AM CrossFit

1 x 3 @ 115 lbs

9

Staci
Hamilton

8:00 AM CrossFit

1 x 3 @ 115 lbs

10

Kyra
Odum

5:30 PM CrossFit

1 x 3 @ 110 lbs

11

Amy
Linton

10:00 AM CrossFit

1 x 3 @ 105 lbs

11

Jennifer
Yerges

4:30 PM CrossFit

1 x 3 @ 105 lbs

11

Karlye
Ramer

4:30 PM CrossFit

1 x 3 @ 105 lbs

11

Mayra
Jones

10:00 AM CrossFit

1 x 3 @ 105 lbs

12

Rachel
Bard

4:30 PM CrossFit

1 x 3 @ 100 lbs

13

Emily
Thaxton

8:00 AM CrossFit

1 x 3 @ 95 lbs

bad head cold

13

Michelle
Gillespie

8:00 AM CrossFit

1 x 3 @ 95 lbs

14

Kelly
Ulman

5:30 PM CrossFit

1 x 3 @ 85 lbs

14

Kim
Bolen

5:30 PM CrossFit

1 x 3 @ 85 lbs

14

Shauna
Murphy

5:30 PM CrossFit

1 x 3 @ 85 lbs

15

Natalie
Cosson

6:00 AM CrossFit

1 x 3 @ 55 lbs