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Components

Shoulder Press

Front Squat

Metcon

Settings

Workout

Double Strength + 10 min AMRAP

Warm-up

3 minutes to complete:
20 Banded (below knee) Squats
15 GHD Hip Extensions
10 Banded Ext. Rotations w/ Press
THEN
TOGETHER:
Empty barbell warm-up + drills

Strength

Shoulder Press

7 minutes to build to a heavy single then
3 @ 85% of that single every 1:30 x 4
[13 minutes total]

Front Squat (Build to a heavy triple)

12 minutes

Metcon

Metcon (AMRAP - Rounds and Reps)

10 minute AMRAP of:
2 Thrusters (135/95)
2 Deadlifts (225/155)
8 Box Jumps (24/20)
10 Wall Balls (20/14 to 10/9 ft.)

You will have to share barbells with someone as we won't have enough barbells or space for everyone to have two. Find someone using the same weights. This goes for the box as well

Mobility

2 minutes Foam Roll T-Spine
2 minutes Foam Roll Quads
1 minute Couch Stretch / side

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

Whiteboard:

Friday, September 06, 2019

Male Clients

1

Izick
Espinoza

4pm CrossFit

4 x 3 @ 155 lbs

1

Ramon
Ulloa

4pm CrossFit

4 x 3 @ 155 lbs

2

Craig
Kreinest

12pm CrossFit

4 x 3 @ 150 lbs

3

Private

6am CrossFit

4 x 3 @ 145 lbs

3

Brian
Kalmenson

6am CrossFit

4 x 3 @ 145 lbs

1 @165

3

Nate
Cobb

8am CrossFit

4 x 3 @ 145 lbs

1 rnd @155

4

Fabricio
🦍

12pm CrossFit

4 x 3 @ 140 lbs

4

Hipster
Carlos

6pm CrossFit

4 x 3 @ 140 lbs

5

Connor
Miller 🍟 🍔

5pm CrossFit

4 x 3 @ 135 lbs

155 single. 4x3 @ ~85%

5

Zachary
Schuessler

8am CrossFit

4 x 3 @ 135 lbs

6

Fernando
Flores

6am CrossFit

4 x 3 @ 127 lbs

7

Adam
Gelfand

6am CrossFit

4 x 3 @ 125 lbs

7

Mel
Nutter

6pm CrossFit

4 x 3 @ 125 lbs

7

Mike
Tighe

12pm CrossFit

4 x 3 @ 125 lbs

7

Olivier
Derei

6pm CrossFit

4 x 3 @ 125 lbs

8

Christopher
Gonzalez

5pm CrossFit

4 x 3 @ 115 lbs

8

Kevin
Gelfand

6am CrossFit

4 x 3 @ 115 lbs

8

Ryan
Figuerado

4pm CrossFit

4 x 3 @ 115 lbs

8

Ryan
Goderre

4pm CrossFit

4 x 3 @ 115 lbs

9

Bill
Curci

4pm CrossFit

4 x 3 @ 110 lbs

145x1; 75%

10

Ashish
Grover

7am CrossFit

4 x 3 @ 105 lbs

10

Jaimeson
Pollen

4pm CrossFit

4 x 3 @ 105 lbs

11

Steven
Bui

6pm CrossFit

4 x 3 @ 100 lbs

12

Frank!e
Armas

5pm CrossFit

4 x 3 @ 99.22 lbs

13

Andrés
Herrera

8am CrossFit

4 x 3 @ 95 lbs

13

Eric
Otero

5pm CrossFit

4 x 3 @ 95 lbs

13

Jonathan
McAlexander

7am CrossFit

4 x 3 @ 95 lbs

13

Robby
Tabellija

6am CrossFit

4 x 3 @ 95 lbs

Shoulder weak

13

Ryan
Johnson

6pm CrossFit

4 x 3 @ 95 lbs

14

Chad
Baker

12pm CrossFit

4 x 3 @ 85 lbs

Used the new bar

14

Tony
Huynh

7am CrossFit

4 x 3 @ 85 lbs

15

Michael
Liu

6am CrossFit

4 x 3 @ 75 lbs

16

Marco
Quintero

6pm CrossFit

3 x 3 @ 125 lbs

1 rep @ 135

Female Clients

1

Heather
Spears

5pm CrossFit

4 x 3 @ 95 lbs

1

India
Wood

6pm CrossFit

4 x 3 @ 95 lbs

2

Brenna
Jarrells

12pm CrossFit

4 x 3 @ 77 lbs

2

Genesis
Dejesus

6pm CrossFit

4 x 3 @ 77 lbs

3

ashley
green

5pm CrossFit

4 x 3 @ 75 lbs

3

Karli-Mae
Ochoa

7am CrossFit

4 x 3 @ 75 lbs

3

Maria
Mercado

6pm CrossFit

4 x 3 @ 75 lbs

4

Donica
Ryder ⛵️

7am CrossFit

4 x 3 @ 73 lbs

5

Alexa
Strauss-Derby

5pm CrossFit

4 x 3 @ 70 lbs

5

Laura
Ringgold

6am CrossFit

4 x 3 @ 70 lbs

5

Lindsey
Hempy

6am CrossFit

4 x 3 @ 70 lbs

6

Camille
Chamberlen

7am CrossFit

4 x 3 @ 65 lbs

6

Gretchen
Otero

5pm CrossFit

4 x 3 @ 65 lbs

6

Janis
Green

7am CrossFit

4 x 3 @ 65 lbs

used the new bar

6

Megan
Gibbings

4pm CrossFit

4 x 3 @ 65 lbs

6

Vienna
Kaiser

8am CrossFit

4 x 3 @ 65 lbs

7

Thuong
Ton

6am CrossFit

4 x 3 @ 60 lbs

8

Rowena
Sinclair

12pm CrossFit

4 x 3 @ 50 lbs

9

Kaitlin
Woods

6pm CrossFit

4 x 3 @ 45 lbs

try 50 or 55lbs

9

Maxine
Sy

8am CrossFit

4 x 3 @ 45 lbs

Heavy single @ 55

10

April
Hernandez

8am CrossFit

4 x 3 @ 0 lbs

*shoulder strain sub 20# db floor press

10

Alissa
Cobb

6am CrossFit

3 x 3 @ 60 lbs

1x55