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Components

Thruster

Metcon

Settings

Workout

Friday

Warm-up

15 mins

Dynamic Warm-up/Barbell Warm-up

Weightlifting

PC+FS+Thruster Complex

Every 90 sec for 8 sets
1 Power Clean + 1 Front Squat + 1 Thruster

*65-75% of 3RM Thruster
*Spend 10 minutes warming up to your weight

Thruster (8x1(1 PC + 1 FS + 1 Thruster))

Thruster

Metcon

Metcon (AMRAP - Rounds and Reps)

5 min AMRAP
10 Box Overs (Rx+ 30/24)(24/20)
200m Run

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

Whiteboard:

Friday, August 28, 2015

Male Clients

1

DJ
Clancy

11:00 AM CrossFit

8 x 1 @ 165 lbs

2

Chad
Harrell

5:00 AM CrossFit

8 x 1 @ 155 lbs

2

Justin
Flatt

6:00 PM CrossFit

8 x 1 @ 155 lbs

3

Sam
Bowman

11:00 AM CrossFit

8 x 1 @ 145 lbs

3

Tom
Whatton

6:00 PM CrossFit

8 x 1 @ 145 lbs

4

Jason
Cansler

5:00 PM CrossFit

8 x 1 @ 120 lbs

5

Andrew
Ross

5:00 PM CrossFit

8 x 1 @ 115 lbs

5

Luke
Swanson

11:00 AM CrossFit

8 x 1 @ 115 lbs

6

Jose
Aguayo

5:00 PM CrossFit

8 x 1 @ 105 lbs

6

Rek
Soh

9:00 AM CrossFit

8 x 1 @ 105 lbs

7

Dan
Carley

5:00 AM CrossFit

8 x 1 @ 85 lbs

8

JR
Nunn

5:00 AM CrossFit

2 x 1 @ 135 lbs

2@95,2@115,2@125

Female Clients

1

Jackie
Cansler

5:00 PM CrossFit

8 x 1 @ 90 lbs

1

Suzanne
Smith

11:00 AM CrossFit

8 x 1 @ 90 lbs

2

Summer
Nunn

5:00 AM CrossFit

8 x 1 @ 60 lbs

2

Wendy
Raider

6:00 AM CrossFit

8 x 1 @ 60 lbs

3

Christina
Bush

5:00 AM CrossFit

8 x 1 @ 45 lbs

3

Maria
Morgun

6:00 PM CrossFit

8 x 1 @ 45 lbs

4

Corey
Knight

5:00 PM CrossFit

8 x 1 @ 35 lbs

4

Sabreena
Ahmed

6:00 PM CrossFit

8 x 1 @ 35 lbs

5

Ploy
Kewalin

6:00 PM CrossFit

8 x 1 @ 25 lbs

6

Erin
Adamaitis

6:00 AM CrossFit

3 x 1 @ 55 lbs