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Back Squat

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Workout

Monday

300m run
:30 sec pigeon stretch
10 warrior squats (5 each side)
*3 rounds of*
1:30 min bike
5 Superman’s
5 back squats 45/35

Add weight each round

Back Squat

Back Squat

5x2 Back Squat. Go heavier than last time (8/29) Rest 2 minutes between sets. All sets at the same weight.

"Screen Pass" (AMRAP - Rounds and Reps)

6 Minute AMRAP:
15/12 Cal Bike
30 Wallballs 20/14
-Rest 3 Minutes
then perform what you did in the AMRAP (total rounds and reps) for time.

*Score is AMRAP and time will be scored in the notes.

Push yourself on the first part of this workout. You will have a solid 3 minutes rest to recover and get ready to hold your pace on the second part. This workout is easy to sandbag and it is obvious if you choose to do so. Trust your fitness and push the pace on the AMRAP. Have fun!

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

Whiteboard:

Monday, September 12, 2022

Male Clients

1

Konner
Knudtsen

5:00 AM CrossFit

5 x 2 @ 405 lbs

2

Coach
AJ

5:30 PM CrossFit

5 x 2 @ 345 lbs

2

Coach
Crafty

4:15 PM CrossFit

5 x 2 @ 345 lbs

2

John
Harris

5:30 PM CrossFit

5 x 2 @ 345 lbs

3

Adam
Alfaro

3:00 PM CrossFit

5 x 2 @ 315 lbs

3

Dylan
Brown

12:00 PM CrossFit

5 x 2 @ 315 lbs

4

Cyril
Cal Ortiz

10:00 AM CrossFit

5 x 2 @ 305 lbs

5

Mike
Coluci

5:00 AM CrossFit

5 x 2 @ 285 lbs

6

Brandon
Staggs

4:15 PM CrossFit

5 x 2 @ 280 lbs

7

Adrian
Keller

10:00 AM CrossFit

5 x 2 @ 275 lbs

7

Coach
Alex

5:30 PM CrossFit

5 x 2 @ 275 lbs

Back from vacation. Felt like a house

8

Cory
Hungerford

10:00 AM CrossFit

5 x 2 @ 265 lbs

1st set was 255. Could’ve done 275 but would’ve greatly impacted ...

9

Hector
Vazquez

5:30 PM CrossFit

5 x 2 @ 255 lbs

9

Rob
McDaniel

10:00 AM CrossFit

5 x 2 @ 255 lbs

10

Coach
Tony

4:15 PM CrossFit

5 x 2 @ 240 lbs

11

Brendan
Swan

4:15 PM CrossFit

5 x 2 @ 235 lbs

12

Ashton
Schaffer

3:00 PM CrossFit

5 x 2 @ 225 lbs

12

Edward
Waits

5:00 AM CrossFit

5 x 2 @ 225 lbs

13

Austin
Alexander

12:00 PM CrossFit

5 x 2 @ 215 lbs

13

Coach
Adam-Bomb

6:30 PM CrossFit

5 x 2 @ 215 lbs

slowly!

14

Chris “Fly
Eagles Fly ...

4:15 PM CrossFit

5 x 2 @ 205 lbs

14

Jeff
McDaniel

12:00 PM CrossFit

5 x 2 @ 205 lbs

14

Robert
Buxton

4:15 PM CrossFit

5 x 2 @ 205 lbs

14

Zach
Bethel

10:00 AM CrossFit

5 x 2 @ 205 lbs

15

Steve
Ryan

4:15 PM CrossFit

5 x 2 @ 190 lbs

16

Chris
Fiala

4:15 PM CrossFit

5 x 2 @ 185 lbs

17

Tony
Finaldi

4:15 PM CrossFit

5 x 2 @ 180 lbs

18

Jonah
Cashion

6:00 AM CrossFit

5 x 2 @ 175 lbs

18

Marshal
Fradd

6:30 PM CrossFit

5 x 2 @ 175 lbs

19

Kent
Chivington

5:00 AM CrossFit

5 x 2 @ 145 lbs

19

Private

6:30 PM CrossFit

5 x 2 @ 145 lbs

20

Pablo
Ribot

8:30 AM CrossFit

5 x 2 @ 135 lbs

21

Logan
Ferrell

5:30 PM CrossFit

5 x 2 @ 120 lbs

Female Clients

1

Coach
Nikki

8:30 AM CrossFit

5 x 2 @ 245 lbs

thanks Josh for letting me work in 😂

2

Mallory
Thompson

3:00 PM CrossFit

5 x 2 @ 210 lbs

2

Marysa
Clift

12:00 PM CrossFit

5 x 2 @ 210 lbs

3

Kerri
Evans

5:30 PM CrossFit

5 x 2 @ 195 lbs

4

Ashley
Fiala

10:00 AM CrossFit

5 x 2 @ 190 lbs

4

Private

4:15 PM CrossFit

5 x 2 @ 190 lbs

5

Coach
Vangie

10:00 AM CrossFit

5 x 2 @ 185 lbs

5

Katie
Olson

6:00 AM CrossFit

5 x 2 @ 185 lbs

5

Noelle
Jennings

6:00 AM CrossFit

5 x 2 @ 185 lbs

5

Sagen
Sauvageau

5:00 AM CrossFit

5 x 2 @ 185 lbs

6

Coach
Annie

8:30 AM CrossFit

5 x 2 @ 180 lbs

7

Bernie
Sarsoza

5:00 AM CrossFit

5 x 2 @ 175 lbs

7

Coach
Genna

12:00 PM CrossFit

5 x 2 @ 175 lbs

7

Heather
Chivington

5:00 AM CrossFit

5 x 2 @ 175 lbs

7

Whitney
Seeforth

8:30 AM CrossFit

5 x 2 @ 175 lbs

8

Amy
Wilson

12:00 PM CrossFit

5 x 2 @ 170 lbs

8

Arazo
Saadat

12:00 PM CrossFit

5 x 2 @ 170 lbs

9

Brittany
Brogden

10:00 AM CrossFit

5 x 2 @ 165 lbs

10

Ann
Kent

10:00 AM CrossFit

5 x 2 @ 160 lbs

11

Ashley
Courts

5:00 AM CrossFit

5 x 2 @ 155 lbs

11

Coach
Jaime

12:00 PM CrossFit

5 x 2 @ 155 lbs

11

Elissa
Marshall

5:00 AM CrossFit

5 x 2 @ 155 lbs

11

Kimberly
Torres

12:00 PM CrossFit

5 x 2 @ 155 lbs

11

Sissy
Bojorquez

12:00 PM CrossFit

5 x 2 @ 155 lbs

12

Lexi
York

5:30 PM CrossFit

5 x 2 @ 150 lbs

13

Bautista “B”
Spears

5:30 PM CrossFit

5 x 2 @ 145 lbs

Could have went Heavier

13

Emily
Ward

8:30 AM CrossFit

5 x 2 @ 145 lbs

14

Britnee
Fradd

4:15 PM CrossFit

5 x 2 @ 140 lbs

14

Coach
Geo

10:00 AM CrossFit

5 x 2 @ 140 lbs

Right knee 👎🏽

14

Gloria
Marrufo

10:00 AM CrossFit

5 x 2 @ 140 lbs

14

Sonia
Chavez

6:00 AM CrossFit

5 x 2 @ 140 lbs

15

Angelina
Zuniga

10:00 AM CrossFit

5 x 2 @ 135 lbs

15

Lorette
Oliver

Open Sign in Class (This ...

5 x 2 @ 135 lbs

16

Coach
K

8:30 AM CrossFit

5 x 2 @ 130 lbs

16

Jayme
Pilon

8:30 AM CrossFit

5 x 2 @ 130 lbs

17

Caroline
Morgan

8:30 AM CrossFit

5 x 2 @ 125 lbs

17

Heather
Turski

12:00 PM CrossFit

5 x 2 @ 125 lbs

18

Coach
Camille

5:30 PM CrossFit

5 x 2 @ 120 lbs

19

Chloe
Evans

5:30 PM CrossFit

5 x 2 @ 115 lbs

19

Malika
Neogi

5:30 PM CrossFit

5 x 2 @ 115 lbs

20

Lori
Sloan

3:00 PM CrossFit

5 x 2 @ 110 lbs

20

Tiffani
Albers

6:30 PM CrossFit

5 x 2 @ 110 lbs

21

Jaclyn
Murray

6:30 PM CrossFit

5 x 2 @ 100 lbs

21

Lexi
Hart

3:00 PM CrossFit

5 x 2 @ 100 lbs

22

Beth
Johnson

5:30 PM CrossFit

5 x 2 @ 95 lbs

push press

22

Debbie
Currlin

6:00 AM CrossFit

5 x 2 @ 95 lbs

23

Sue “ Q”
Cashion

6:00 AM CrossFit

5 x 2 @ 60 lbs

24

Carol
McSorley

6:00 AM CrossFit

5 x 2 @ 50 lbs

25

April
Lombardo

8:30 AM CrossFit

5 x 2 @ 45 lbs

26

Araceli
Montera

12:00 PM CrossFit

4 x 5 @ 30 lbs