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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Mover and a Shaker - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (13/6)
Workout
Mover and a Shaker
WOD - FBCF
Metcon (Time)
Rx+
9 Back Squats (185/135 lb.)
200-m Run
Rest 2 min.
5 Rounds
Rx
9 Back Squats (155/95 lb.)
200-m Run
Rest 2 min.
5 Rounds
Fitness
9 Back Squats
200-m Run
Rest 2 min.
5 Rounds
WOD - Home Gym
Metcon (Time)
DB Back Squats Max Set (use heaviest DB Possible)
Run 200m
Rest 2 Min
5 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 31, 2020
Male Clients
1
Michael
Mowry
4:30pm CrossFit All Level...
14:46
2
#Derek
Wilcock
5:30pm CrossFit All Level...
15:27
3
Lyman
Anderson
6:30pm CrossFit All Level...
17:15
4
Private
11:00am CrossFit All Leve...
18:40
5
Chris
“Old Man” ...
5:30pm CrossFit All Level...
14:15
6
Juan
Jose
11:00am CrossFit All Leve...
17:37
7
Phresh
Prince of ...
4:30pm CrossFit All Level...
18:05
8
Jon
Fallon
5:30pm CrossFit All Level...
14:14
135
9
Jonny
Baker
5:30am CrossFit All Level...
14:36
115#
10
Ron
Fleming
5:30pm CrossFit All Level...
14:44
95 lbs
11
Aaron
Barvitz
4:30pm CrossFit All Level...
16:43
115#
12
Private
5:30am CrossFit All Level...
18:42
13
Ty
Copier
5:30pm CrossFit All Level...
18:57
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
14:01
0-1:19, 3:18-4:33, 6:33-7:44, 9:44-10:54, 12:54-14:01
2
Catalina
Johnson
9:00am CrossFit All Level...
16:31
3
Hilary
Thomas
4:30pm CrossFit All Level...
17:31
4
Dara
Wieser
4:30pm CrossFit All Level...
16:30
10 35lbs sq + 20 knee push ups preggo and 6X
5
Olga
Soto
6:30pm CrossFit All Level...
16:41
#75
6
Private
5:30am CrossFit All Level...
17:56
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