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Components

Pendlay Row

Bench Press

"Joseph Grzelak"

Metcon

Settings

Workout

Friday

On a 10:00 clock
300m run
10 banded pull aparts (across chest & OH)
10 open/close arms
Into: 1-10, 10-1
burpee + jumping pull-up
KB swings 35/26

3 Sets:

Pendlay Row

Pendlay Row

5 Pendlay Rows
Build each set.

https://youtu.be/ezrZnmjZTR4

Bench Press

Bench Press

5 Bench Press. Build each set and try to get heavier than last week.
Rest 2 minutes after each set.

"Joseph Grzelak" (Time)

For Time:
100 Kettlebell Swings 32/24kg
*2 Burpees at the top of each minute

Metcon (Time)

Team of 2!
For Time:
800-600-400-200m Run together
40-30-20-10
HSPU
Hang Power Cleans 135/95
*Split work inside as a team, one athlete works at a time.
25 Minute Time Cap

Rx+= 155/105

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

Whiteboard:

Friday, September 02, 2022

Male Clients

1

Adam
Alfaro

5:00 AM CrossFit

1 x 5 @ 205 lbs

1

Coach
Alex

8:30 AM CrossFit

1 x 5 @ 205 lbs

Making sure it was a strict pull

1

Konner
Knudtsen

5:00 AM CrossFit

1 x 5 @ 205 lbs

2

Mike
Coluci

5:00 AM CrossFit

1 x 5 @ 195 lbs

3

Brett
Wininger

5:00 AM CrossFit

1 x 5 @ 145 lbs

3

Coach
Zeeb

5:00 AM CrossFit

1 x 5 @ 145 lbs

4

Lynn
Cashion

10:00 AM CrossFit

3 x 5 @ 135 lbs

4

Zachary
Grierson

5:30 PM CrossFit

3 x 5 @ 135 lbs

4

Cory
Hungerford

10:00 AM CrossFit

1 x 5 @ 135 lbs

95, 115, 135. Could’ve probably gone to 150 but 1st time doing th...

4

Cyril
Cal Ortiz

10:00 AM CrossFit

1 x 5 @ 135 lbs

4

Zach
Bethel

10:00 AM CrossFit

1 x 5 @ 135 lbs

95 / 115 / 135

5

Joshua
Ward

4:15 PM CrossFit

2 x 5 @ 125 lbs

5

Dillon
Ryan

5:00 AM CrossFit

1 x 5 @ 125 lbs

6

Hector
Vazquez

5:30 PM CrossFit

1 x 5 @ 115 lbs

6

Scott
Huter

12:00 PM CrossFit

1 x 5 @ 115 lbs

7

Mike “Woot”
Wooten

12:00 PM CrossFit

1 x 5 @ 105 lbs

8

Austin
Alexander

12:00 PM CrossFit

1 x 5 @ 100 lbs

9

Brandon
Staggs

3:00 PM CrossFit

1 x 5 @ 95 lbs

9

Coach
Tony

3:00 PM CrossFit

1 x 5 @ 95 lbs

9

Steve
Ryan

4:15 PM CrossFit

1 x 5 @ 95 lbs

10

Jonah
Cashion

3:00 PM CrossFit

1 x 5 @ 75 lbs

Female Clients

1

Lexi
York

5:30 PM CrossFit

1 x 5 @ 105 lbs

1

Mallory
Thompson

5:30 PM CrossFit

1 x 5 @ 105 lbs

85-95-105

2

Ashley
Fiala

12:00 PM CrossFit

1 x 5 @ 95 lbs

2

Coach
Genna

10:00 AM CrossFit

1 x 5 @ 95 lbs

2

Emily
Ward

8:30 AM CrossFit

1 x 5 @ 95 lbs

2

Kerri
Evans

5:30 PM CrossFit

1 x 5 @ 95 lbs

2

Marysa
Clift

10:00 AM CrossFit

1 x 5 @ 95 lbs

3

Yianoula
“Nola” Warne

10:00 AM CrossFit

1 x 5 @ 90 lbs

4

Amy
Wilson

12:00 PM CrossFit

1 x 5 @ 85 lbs

5

Coach
Camille

Open Sign in Class (This ...

1 x 5 @ 75 lbs

5

Coach
Geo

6:00 AM CrossFit

1 x 5 @ 75 lbs

5

Coach
K

5:00 AM CrossFit

1 x 5 @ 75 lbs

5

Dawn
Levins

5:00 AM CrossFit

1 x 5 @ 75 lbs

5

Jayme
Pilon

4:15 PM CrossFit

1 x 5 @ 75 lbs

5

Noelle
Jennings

6:00 AM CrossFit

1 x 5 @ 75 lbs

6

Heather
Turski

12:00 PM CrossFit

1 x 5 @ 70 lbs

6

Sissy
Bojorquez

12:00 PM CrossFit

1 x 5 @ 70 lbs

7

Katie
Olson

6:00 AM CrossFit

3 x 5 @ 65 lbs

7

Angelina
Zuniga

10:00 AM CrossFit

1 x 5 @ 65 lbs

7

Arazo
Saadat

12:00 PM CrossFit

1 x 5 @ 65 lbs

7

Kelly
Hungerford

10:00 AM CrossFit

1 x 5 @ 65 lbs

55, 60, 65

7

Sheri
Koch

8:30 AM CrossFit

1 x 5 @ 65 lbs

7

Sonia
Chavez

8:30 AM CrossFit

1 x 5 @ 65 lbs

8

Sue “ Q”
Cashion

10:00 AM CrossFit

3 x 5 @ 60 lbs

Paired up with Kelly. 🙌🏼

9

Britt
Hale

5:00 AM CrossFit

1 x 5 @ 55 lbs

9

Chloe
Evans

5:30 PM CrossFit

1 x 5 @ 55 lbs

10

Amber
Bethel

12:00 PM CrossFit

1 x 5 @ 40 lbs

11

Skylar
Cashion

3:00 PM CrossFit

1 x 5 @ 10 lbs

I look so Akward 😫

12

Rebekah
Bigelow

10:00 AM CrossFit

1 x 5 @ 0 lbs

Single arm row 12,15,25