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CF9/9/22

Full Week Programming

Monday: Hero Wod
Tuesday: Barbell Complex
Wednesday: Bench Press & Capacity Work
Thursday: Front or Overhead Squat
Friday: Gymnastics Progressions

Gymnastics

Every Min for 10 min for Quality choice of:
1) Strict Pull-ups (with or without band)
2) Kipping Pull-ups
3) Kipping Chest to Bar
4) Bar Muscle Ups

These are just a few, choose something to continue working toward a new skill

Metcon (6 Rounds for reps)

3 Rounds of
30sec Deadlifts 225/155
90s Rest
30sec Cal Row
90s Rest

Give it your all on Every Set as you get 3x the Rest!!

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

Whiteboard:

Friday, September 09, 2022

Male Clients

1

Jared
Barros

CrossFit: 9:00 AM

128 Total Reps

2

joseph
tepe

CrossFit: 7:30 AM

123 Total Reps

3

Jacob
Bitran

CrossFit: 4:00 PM

110 Total Reps

4

Steve
Sisko

CrossFit: 9:00 AM

102 Total Reps

5

Roussos
Koliakoudakis

CrossFit: 12:00 PM

92 Total Reps

6

Cristian
Vasquez

CrossFit: 4:00 PM

90 Total Reps

185lbs Deadlift

7

Frank
Fuentes

CrossFit: 5:30 PM

88 Total Reps

225lb deadlift

8

Jonathan
Munoz

CrossFit: 6:00 AM

82 Total Reps

205 lbs and calories

8

Sam
Panvini

CrossFit: 6:00 AM

82 Total Reps

Female Clients

1

Nancy
Smith

CrossFit: 6:00 AM

102 Total Reps

155

2

Alexandria
H

CrossFit: 9:00 AM

79 Total Reps

155

2

Jessica
Sparks

CrossFit: 9:00 AM

79 Total Reps

3

Monica
Robinson

CrossFit: 9:00 AM

78 Total Reps

155 deadlift

4

Alicia
coro

CrossFit: 10:30 AM

68 Total Reps

4

Michelle
Oddi

CrossFit: 6:00 AM

68 Total Reps

5

Katina
Calamari

CrossFit: 10:30 AM

67 Total Reps

6

Meghan
Azevedo

CrossFit: 6:00 AM

51 Total Reps

at 105 / 8 cals at 10 resistance on row each time

7

Victoria
Pupa

CrossFit: 9:00 AM

50 Total Reps