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Components
Bench Press
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
RIngs of Power - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (7/10)
Workout
RIngs of Power
Weightlifting
Bench Press (1 x 5 )
Bench Press
WOD - FBCF
Metcon (Time)
Rx+
24 single DB weighted Step Ups (50/35lbs)
12 Ring Muscle Ups
2 rounds
Rx
24 single DB weighted Step Ups (50/35lbs)
16 Bar Muscle Ups
2 rounds
Fitness
18 single KB weighted Step Ups
18 Ring Rows (Hard)
2 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 15, 2022
Male Clients
1
jaime
mendez
6:30pm CrossFit All Level...
1 x 5 @ 225 lbs
1x4 @235
2
Alex
Bentley
5:30pm CrossFit All Level...
1 x 5 @ 190 lbs
3
Alfredo
Bejarano
5:30am CrossFit All Level...
1 x 5 @ 180 lbs
4
Jorge
Salazar
5:30pm CrossFit All Level...
1 x 5 @ 175 lbs
5
Jon
Fallon
4:30pm CrossFit All Level...
1 x 5 @ 145 lbs
5
Private
5:30am CrossFit All Level...
1 x 5 @ 145 lbs
6
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 5 @ 115 lbs
Female Clients
1
Candice
Brierley
4:30pm CrossFit All Level...
1 x 5 @ 125 lbs
2
Kendra
Lowry
5:30pm CrossFit All Level...
3 x 5 @ 95 lbs
3
Stephanie
Cheng
6:30pm CrossFit All Level...
1 x 5 @ 85 lbs
4
Dara
Wieser
4:30pm CrossFit All Level...
1 x 5 @ 80 lbs
4
Niki
Lajevardi- ...
5:30am CrossFit All Level...
1 x 5 @ 80 lbs
4
Sarah
Carrasco-m ...
4:30pm CrossFit All Level...
1 x 5 @ 80 lbs
5
Kayli
Glockner
5:30pm CrossFit All Level...
1 x 5 @ 75 lbs
5
Private
5:30am CrossFit All Level...
1 x 5 @ 75 lbs
6
Mayra
Ramirez
Home Gym 7:30PM
1 x 5 @ 70 lbs
7
Isabella
Rosini
5:30pm CrossFit All Level...
1 x 5 @ 65 lbs
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