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Front Squat

Metcon

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Workout

Monday

You are confined only by the walls you build yourself.

Warm-up

12 mins

Gymnastics

15 mins

Gymnastic Conditioning
9 min ALT EMOM
30 sec L-sit
10-15 V-ups
15 Supine OH Plate Lifts (25/15)

Weightlifting

15 mins

Work to a heavy front squat in 10 mins

Front Squat (1x1)

Front Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

6 min AMRAP
6 Thrusters (115/75)
9 Pull-ups
12 Box Jumps (24/20)

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

Whiteboard:

Monday, August 28, 2017

Male Clients

1

Jake
Jerles

7:00 PM CrossFit

1 x 1 @ 375 lbs

10# PR

2

Robert
Herford

6:00 PM CrossFit

1 x 1 @ 345 lbs

2

Spencer
Jones

6:00 PM CrossFit

1 x 1 @ 345 lbs

3

Gary
Blount

5:00 PM CrossFit

1 x 1 @ 305 lbs

3

Kason
Davis

5:00 PM CrossFit

1 x 1 @ 305 lbs

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4

Dan
Carley

5:00 AM CrossFit

1 x 1 @ 295 lbs

5

Carlos
Jara

5:00 PM CrossFit

1 x 1 @ 285 lbs

5

Mac
Baker

7:00 PM CrossFit

1 x 1 @ 285 lbs

6

Emile
Anderson

9:00 AM CrossFit

1 x 1 @ 275 lbs

7

Anthony
Franklin

11:00 AM CrossFit

1 x 1 @ 245 lbs

7

Jason
Cansler

6:00 PM CrossFit

1 x 1 @ 245 lbs

8

Todd
McDaniel

5:00 AM CrossFit

1 x 1 @ 235 lbs

9

Jeb
Ware

9:00 AM CrossFit

1 x 1 @ 225 lbs

9

Mark
Darvill

5:00 AM CrossFit

1 x 1 @ 225 lbs

10

Michael
Eannone

6:00 PM CrossFit

1 x 1 @ 215 lbs

11

Brad
Brodzinski

5:00 AM CrossFit

1 x 1 @ 205 lbs

11

David
Seaman

6:00 PM CrossFit

1 x 1 @ 205 lbs

11

Hermanta
Koirala

6:00 PM CrossFit

1 x 1 @ 205 lbs

11

Joey
White

5:00 PM CrossFit

1 x 1 @ 205 lbs

12

Augusto
Benitez

6:00 PM CrossFit

1 x 1 @ 185 lbs

12

Jacob
Gloudemans

7:00 PM CrossFit

1 x 1 @ 185 lbs

4 sets

12

Jonathan
Darcey

5:00 PM CrossFit

1 x 1 @ 185 lbs

13

Mike
Noll

11:00 AM CrossFit

1 x 1 @ 155 lbs

14

Sumedh
Gupte

6:00 PM CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Jen
Schult

5:00 AM CrossFit

1 x 1 @ 225 lbs

2

Jackie
Cansler

6:00 PM CrossFit

1 x 1 @ 195 lbs

3

Cassie
Chadwell

7:00 PM CrossFit

1 x 1 @ 185 lbs

3

Rachel
Klahr

6:00 PM CrossFit

1 x 1 @ 185 lbs

4

Caitlin
Woodrow

7:00 PM CrossFit

1 x 1 @ 150 lbs

4

Seirra
Dawson

5:00 PM CrossFit

1 x 1 @ 150 lbs

5

Alyssa
Carlson

6:00 AM CrossFit

1 x 1 @ 135 lbs

5

Courtney
Schuler

9:00 AM CrossFit

1 x 1 @ 135 lbs

5

Fanny
B Roberts

6:00 PM CrossFit

1 x 1 @ 135 lbs

5

Jenny
Rosas

5:00 PM CrossFit

1 x 1 @ 135 lbs

5

Laura
Sandy

5:00 PM CrossFit

1 x 1 @ 135 lbs

6

Private

6:00 PM CrossFit

1 x 1 @ 125 lbs

7

Lisa
Hovis

6:00 PM CrossFit

1 x 1 @ 120 lbs

8

Cara
Stutts

6:00 PM CrossFit

1 x 1 @ 115 lbs

8

Kelsey
Hight

5:00 PM CrossFit

1 x 1 @ 115 lbs

9

Nikki
Kirsch

9:00 AM CrossFit

1 x 1 @ 105 lbs

10

Ivette
Morales

9:00 AM CrossFit

1 x 1 @ 100 lbs

11

Emilie
Jones

6:00 PM CrossFit

1 x 1 @ 90 lbs

12

Evelyn
Karras

7:00 PM CrossFit

1 x 1 @ 85 lbs

13

Omayra
Rosa

7:00 PM CrossFit

1 x 1 @ 55 lbs