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Components
Snatch
Power Snatch
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Shawarma - 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):
15 (9/6)
Workout
Shawarma
Weightlifting
Snatch (3 x 5 )
Snatch
Power Snatch (3 x 5 )
Power Snatch
WOD - FBCF
Metcon (Weight)
Rx+
3 Squat Snatches (Use 5-rep load)
EMOM 10 min.
Rx
3 Power Snatches (Use 5-rep load)
EMOM 10 min.
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Whiteboard:
Wednesday, August 11, 2021
Male Clients
1
Brock
Johnson
5:30pm CrossFit All Level...
3 x 5 @ 156 lbs
2
#Sean
Wieser
5:30pm CrossFit All Level...
3 x 5 @ 135 lbs
2
Jade
Fielder
4:30pm CrossFit All Level...
3 x 5 @ 135 lbs
2
Private
4:30pm CrossFit All Level...
3 x 5 @ 135 lbs
3
John
Cao
5:30pm CrossFit All Level...
3 x 5 @ 125 lbs
4
Alex
Bentley
4:30pm CrossFit All Level...
3 x 5 @ 115 lbs
4
Brian
Prout
5:30pm CrossFit All Level...
3 x 5 @ 115 lbs
5
Jonny
Baker
5:30am CrossFit All Level...
3 x 5 @ 95 lbs
6
James
Sullivan
6:30pm CrossFit All Level...
3 x 5 @ 65 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 5 @ 105 lbs
2
Maron
Walker
5:30pm CrossFit All Level...
3 x 5 @ 85 lbs
3
Hannah
Howells
6:30pm CrossFit All Level...
3 x 5 @ 75 lbs
4
Stephanie
Cheng
6:30pm CrossFit All Level...
3 x 5 @ 65 lbs
5
Lucia
Mendez
6:30pm CrossFit All Level...
3 x 5 @ 35 lbs
6
Lauren
Pew
9:00am CrossFit All Level...
3 x 3 @ 75 lbs
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