Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

9.12.19

Happy Birthday Josh Bridge!

Warm Up
3x
25 Dubs or 50 Singles
20 Jumping Lunges

Back Squat (5 min EMOM)

back squat

Do all 5 x 1 @ 90+%
or
Every 2 min x 5
5 x 5 @ 75%
Coach will set clock for 10 minutes and you do the heavy lifting or moderate based on your specific goals

Metcon (Time)

5 Rounds For Time(20min CAP)
40 Dubs or 80 Singles
15 KB Deadlifts(2KBs)
15 Push ups

Coach Tip* This is a Shorter Grind workout and should be treated as one. Move as fast as your grip and shoulder will allow you. When holding onto KBs grab the bent part of the handle to help with your grip.

Cool Down
Coach led stretches

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

Whiteboard:

Thursday, September 12, 2019

Male Clients

1

Jeff
Freedman

11:45 AM CrossFit

5 x 1 @ 305 lbs

Started at 275

2

Herbert
Segura

6:00 am CrossFit

5 x 1 @ 300 lbs

Build up from 225lbs to 300ilbs

3

Dylan
Placher

5:30 pm CrossFit

5 x 5 @ 225 lbs

3

Bobby
Fuentes

8:00 am CrossFit

5 x 1 @ 225 lbs

4

Josh
Bridge

4:30 pm CrossFit

10 x 1 @ 205 lbs

Box squats - 5s eccentric

5

Austin
Jennings

5:30 pm CrossFit

5 x 5 @ 185 lbs

6

Madison
Sharp

11:45 AM CrossFit

2 x 6 @ 135 lbs

3 sec down 3 sec pause 3 sec up

Female Clients

1

Kelly
Stakely

8:00 am CrossFit

5 x 1 @ 195 lbs

3@195

2

Katie
Cook

6:00 am CrossFit

5 x 1 @ 180 lbs

3

Brittany
Whaley

8:00 am CrossFit

6 x 1 @ 165 lbs

started 125.

4

Jessica
Wise

11:45 AM CrossFit

5 x 5 @ 145 lbs

5

Stephanie
Faust

4:30 pm CrossFit

5 x 5 @ 135 lbs

5

Laura
Paradiso

6:00 am CrossFit

5 x 1 @ 135 lbs

6

Judy
DaRocha

6:00 am CrossFit

5 x 1 @ 125 lbs

7

Christina
Caruana

11:45 AM CrossFit

5 x 1 @ 110 lbs

8

Ann
Placher

5:30 pm CrossFit

5 x 5 @ 85 lbs

9

deisy
gonzalez

5:30 pm CrossFit

5 x 5 @ 80 lbs

10

Jean
Schumacher

6:00 am CrossFit

1 x 1 @ 255 lbs

215, 225, 235, 245