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CF8/30/22

Full Week Programming

Another great week of varied programming, lots of fun met-cons to complement the Strength Pieces all week.
Monday: Barbell Complex
Tuesday: Back Squatssssssssssssssssssss! :)
Wednesday: Gymnastics Practice
Thursday: Press Complex
Friday: Choice Olympic Lift

Back Squat (3-3-3-20)

Every 2:30 building then
20reps unbroken at roughly 75-80% of your heaviest 3

20 Rep Maxes are HUGE for gaining muscle so challenge yourself and give it your all!!

Metcon (Time)

40-30-20-10
Row
Wall Balls 20/14
American Swings 53/35

Rows are 400,300,200,100

Time Cap 15min

Cool Down

50 Plate Deficit Calf Raises

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

Whiteboard:

Tuesday, August 30, 2022

Male Clients

1

Jared
Barros

CrossFit: 9:00 AM

1 x 20 @ 280 lbs

325/340/350x3

2

joseph
tepe

CrossFit: 7:30 AM

1 x 20 @ 275 lbs

3

Scott
Miyake

CrossFit: 12:00 PM

1 x 20 @ 245 lbs

4

Nathan
Zimnik

CrossFit: 10:30 AM

1 x 20 @ 215 lbs

5

Lee
Freitas

CrossFit: 12:00 PM

1 x 20 @ 205 lbs

6

Jordan
Brill

CrossFit: 5:30 PM

1 x 20 @ 200 lbs

7

Warren
Schwikert

CrossFit: 9:00 AM

1 x 20 @ 185 lbs

245 lbs x 3

8

My
Do

CrossFit: 7:00 PM

1 x 20 @ 175 lbs

8

Ryan
Taylor

CrossFit: 4:00 PM

1 x 20 @ 175 lbs

8

Sam
Panvini

CrossFit: 6:00 AM

1 x 20 @ 175 lbs

9

Brett
Curlee

CrossFit: 4:00 PM

1 x 20 @ 165 lbs

10

BENJAMIN
LARVIE

CrossFit: 10:30 AM

1 x 20 @ 155 lbs

11

eric
pruett

CrossFit: 7:00 PM

1 x 20 @ 145 lbs

12

Daniel
Watson

CrossFit: 5:00 AM

1 x 20 @ 135 lbs

12

Justin
Lafferty

CrossFit: 6:00 AM

1 x 20 @ 135 lbs

12

Roy
Piazza

CrossFit: 7:00 PM

1 x 20 @ 135 lbs

Female Clients

1

Alexandria
H

CrossFit: 9:00 AM

1 x 20 @ 175 lbs

2

Monica
Robinson

CrossFit: 12:00 PM

1 x 20 @ 165 lbs

200x3

3

Kandice
Ruckle

CrossFit: 6:00 AM

1 x 20 @ 155 lbs

3

Mariela
Ramos

CrossFit: 7:30 AM

1 x 20 @ 155 lbs

3

Stephanie
Decolati

CrossFit: 6:00 AM

1 x 20 @ 155 lbs

To medball

4

Devora
Langley

CrossFit: 10:30 AM

1 x 20 @ 125 lbs

4

Macey
Katsikas

CrossFit: 5:30 PM

1 x 20 @ 125 lbs

5

Heather
Porter

CrossFit: 5:30 PM

1 x 20 @ 115 lbs

6

Malaya
Santos

CrossFit: 9:00 AM

1 x 20 @ 110 lbs

6

Victoria
Pupa

CrossFit: 9:00 AM

1 x 20 @ 110 lbs

3x3 @ 145

7

Ninette
Bagby

CrossFit: 4:00 PM

1 x 20 @ 100 lbs

80% of 125

8

Ashley
Cole

CrossFit: 7:30 AM

1 x 20 @ 75 lbs

8

Yanira
Morales

CrossFit: 9:00 AM

1 x 20 @ 75 lbs

9

zoraida
rodriguez

CrossFit: 10:30 AM

1 x 20 @ 70 lbs

10

Monique
Santoyo

CrossFit: 4:00 PM

1 x 20 @ 60 lbs

11

Maggie
Gonzalez

CrossFit: 10:30 AM

3 x 3 @ 105 lbs

11

KT
Forrest

CrossFit: 12:00 PM

1 x 12 @ 165 lbs

3 @ 200#

11

Marilyn
Groce

CrossFit: 12:00 PM

1 x 3 @ 45 lbs

Slow. Time under tension reps. Best I’ve done in 6 months. No kne...