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Components

Front Squat

Metcon

Settings

Workout

9/18/2017

Weightlifting

Front Squat (3x10)

Front Squat

10 minute cap:
Aim for speed
All sets performed at 50%
-Rest 2 minutes between sets-

Workout of the Day

Metcon (Time)

For Time
25 Power Cleans (95/65)
50 Weighted Sit-ups (20/10)
100 Double-unders
50 Weighted Sit-ups
25 Power Cleans

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Whiteboard:

Monday, September 18, 2017

Male Clients

1

Frank
Garcia

5:45PM CrossFit

3 x 10 @ 185 lbs

2

Alec
Martinez

6:45PM CrossFit

3 x 10 @ 175 lbs

2

Ben
Stephenson

6:45PM CrossFit

3 x 10 @ 175 lbs

3

Cameron
Reeves

5:30AM CrossFit

3 x 10 @ 145 lbs

3

Dustin
Pierce

5:30AM CrossFit

3 x 10 @ 145 lbs

3

Jacob
Young

8:30AM CrossFit

3 x 10 @ 145 lbs

3

Thomas
Morales

5:30AM CrossFit

3 x 10 @ 145 lbs

4

Brent
Turner

5:45PM CrossFit

3 x 10 @ 135 lbs

4

Carlos
Aguirre

5:45PM CrossFit

3 x 10 @ 135 lbs

5

Jared
Peddy

5:30AM CrossFit

3 x 10 @ 125 lbs

6

Andrew
Lehmann

6:45PM CrossFit

3 x 10 @ 115 lbs

6

Bill
Johnson

6:45PM CrossFit

3 x 10 @ 115 lbs

7

Esteban
Ponce

6:45PM CrossFit

3 x 10 @ 105 lbs

8

jaime
zamora

4:30PM CrossFit

3 x 10 @ 95 lbs

8

kyle
lawles

5:30AM CrossFit

3 x 10 @ 95 lbs

8

luke
Rosales

6:45PM CrossFit

3 x 10 @ 95 lbs

9

Raine Corado
l

6:45PM CrossFit

3 x 10 @ 55 lbs

10

BoBo
Morrow

5:45PM CrossFit

3 x 10 @ 0 lbs

IR

10

phillip
wise

6:45PM CrossFit

3 x 5 @ 115 lbs

10

Sean
Smith

5:45PM CrossFit

1 x 10 @ 115 lbs

Female Clients

1

Ashley
Reeves

5:30AM CrossFit

3 x 10 @ 100 lbs

1

Emily
Nix

5:30AM CrossFit

3 x 10 @ 100 lbs

1

Tracy
May

8:30AM CrossFit

3 x 10 @ 100 lbs

2

Brenna
Braddock

4:30PM CrossFit

3 x 10 @ 95 lbs

2

Christen
Wise

4:30PM CrossFit

3 x 10 @ 95 lbs

3

Emily
Gallaway

5:45PM CrossFit

3 x 10 @ 85 lbs

3

Jackie
De Leon

4:30PM CrossFit

3 x 10 @ 85 lbs

3

jesseca
jackson

4:30PM CrossFit

3 x 10 @ 85 lbs

3

Madison
Garcia

5:45PM CrossFit

3 x 10 @ 85 lbs

3

Jacqui
Morrow

5:45PM CrossFit

3 x 10 @ 85 lbs

3

rebekah
collins

4:30PM CrossFit

3 x 10 @ 85 lbs

4

Amanda
Ellis

5:30AM CrossFit

3 x 10 @ 75 lbs

4

Brooke
Silverthorn

4:30PM CrossFit

3 x 10 @ 75 lbs

4

Emily
Hunt

5:30AM CrossFit

3 x 10 @ 75 lbs

4

Meg
Brown

5:30AM CrossFit

3 x 10 @ 75 lbs

5

Helen
Harrell

8:30AM CrossFit

3 x 10 @ 65 lbs

5

NATALIE
LAWLES

8:30AM CrossFit

3 x 10 @ 65 lbs

6

linda
heard

4:30PM CrossFit

3 x 10 @ 45 lbs

7

Erin
Keller

8:30AM CrossFit

3 x 10 @ 35 lbs

7

julia
reilly

8:30AM CrossFit

3 x 10 @ 35 lbs

8

Kelly
Brauer

6:45PM CrossFit

2 x 10 @ 55 lbs