Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

400m run

Into..

:30 pigeon stretch L/R
:30 lizard stretch L/R

Into...

Halo

Into..

1 ROUND...
5 Tempo Back Squat (32X1)

Strength

Back Squat ( Heavy 1-Rep)

Back Squat

ON A 25:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Back Squat

Week 9 of 9

(Score is Weight)

Cool Down

Foam Roll Quads/Glutes/Hamstrings

Workout

Metcon (Time)

**Optional after class

4 ROUNDS FOR TIME
200m run
20 Wall Balls (20/14)|(14/10)

(Score is Time)

12 min cap

RX+
5 rounds

Scaled
Fewer cals
10-15 WB

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

Whiteboard:

Friday, August 27, 2021

Male Clients

1

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 370 lbs

2

Hayden
Benshoff

8:30 AM CrossFit

1 x 1 @ 365 lbs

3

Jason
henry

4:30 PM CrossFit

1 x 1 @ 335 lbs

4

Dewayne
Thompson

8:30 AM CrossFit

1 x 1 @ 315 lbs

5

Austin
Jordan

5:30 PM CrossFit

1 x 1 @ 295 lbs

6

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 215 lbs

6

Sergio
Douglas

4:30 PM CrossFit

1 x 1 @ 215 lbs

7

Evan
Baker

5:00 AM CrossFit

1 x 1 @ 200 lbs

Female Clients

1

Bri
Pichler

5:30 PM CrossFit

1 x 1 @ 255 lbs

2

Shayna
Rogers

4:30 PM CrossFit

1 x 1 @ 215 lbs

3

Jessica
Kelly

5:30 PM CrossFit

1 x 1 @ 195 lbs

3

Katie
Brookes

8:30 AM CrossFit

1 x 1 @ 195 lbs

4

Emily
Werner

5:30 PM CrossFit

1 x 1 @ 180 lbs

5

Crystal
Berry🫐

6:00 AM CrossFit

1 x 1 @ 175 lbs

5

Dawn
Word

6:00 AM CrossFit

1 x 1 @ 175 lbs

6

Katelyn
Lords

6:00 AM CrossFit

1 x 1 @ 165 lbs

6

Lori
Pearce

4:30 PM CrossFit

1 x 1 @ 165 lbs

7

Sarah
Gadilhe

8:30 AM CrossFit

1 x 1 @ 120 lbs

8

Sarah
Praught

8:30 AM CrossFit

1 x 1 @ 115 lbs

9

Genevieve
Hinks

6:00 AM CrossFit

1 x 1 @ 100 lbs

10

Anita
Dean

8:30 AM CrossFit

1 x 1 @ 45 lbs

😂 back ain’t having it today