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Metcon
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Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
180901 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (9/13)
Workout
180901
Saturday 7:30am class Labor Day Monday, only class 7:30am at the Vineyard Crossfit coached by Margaux Alvarez. Meet at the box at 7am if you need to follow over in your car. Grape picking after for those who can help. Bring shoes and clothes you can get dirty, and bring water. I'd love to have a large group come out and support them. Its a chance to serve someone else that needs our help.
Metcon (Time)
In teams of 3 or 4
For Time:
5000 meter row (250m splits)
300 wall balls 20/14
*Everyone must row in order, but you can partition WB reps as needed.
*One person tossing WB's at a time after you come off the rower.
*Each team MUST! keep a on going rep tally of WB's on the white board
*30 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 01, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
19:09
Thanks Jess and Matt.
1
Matt
Clifford
6:00 AM WOD
19:09
Mason and Jess
2
Brian
Sewell
6:00 AM WOD
21:50
3
Benjamin
Lee
6:00 AM WOD
22:23
3
Kaber
Esplin
6:00 AM WOD
22:23
4
Benjamin
Lee
4:30 PM WOD
23:23
5
Clark
Harrison
4:30 PM WOD
21:04
6
Cody
Johnson
6:00 AM WOD
22:23
7
Dave
Sanders
4:30 PM WOD
22:54
luke, Chantel, Jeff
Female Clients
1
Jessica
Langston
6:00 AM WOD
19:09
Happy Joshua Day!!! #Matt&Mason
2
Miki
Rowan
4:30 PM WOD
21:04
Clark & Daniel
2
Susannah
Stout
9:30 AM WOD
21:04
Kaelee and dMITRY
3
Shelly
Howard
6:00 AM WOD
21:50
W Treasa, Leo, & Brian
3
Treasa
Anderson
6:00 AM WOD
21:50
Good job team- Shelly, Brian, Leo
4
Candus
Tibbitts
5:00 AM WOD
22:47
4
Casee
Richmond
5:00 AM WOD
22:47
4
Haley
Clay
5:00 AM WOD
22:47
4
Kat
Allen
5:00 AM WOD
22:47
💖dream team💖 Thx Candus Haley and Casee.
5
Melissa
Rogers
4:30 PM WOD
23:23
6
Brooke
Wright
9:30 AM WOD
23:35
6
Julie
Winder
9:30 AM WOD
23:35
tHANKS dANIELLE, bROOKE, oLIVIA
6
Olivia
Austin
9:30 AM WOD
23:35
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