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Components
Metcon
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
Workout
9/18/17 - Fusion Training
Class
(All)
6:15 AM
8:15 AM
9:15 AM OPEN GYM
10:15 AM OPEN GYM
11:15 AM OPEN GYM
12:15 PM
1:30 PM OPEN GYM
2:30 PM OPEN GYM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
54 (26/28)
Workout
9/18/17
L2 Skill/Strength
2 ROUNDS
40 WALKING LUNGES
20 GLUTE BRIDGES
Warm-up
banded hamstring floss
1:30 on rower
2 rounds
5 sumo deadlifts
5 kipping swings
A: Metcon (6 Rounds for distance)
ROWING INTERVALS
6 X 2 MIN / 1 MIN EASY
**ROW SIX 2 MINUTE PIECES. ROW FOR ONE MINUTE AT LIGHT PRESSURE BETWEEN EACH PIECE.
B: Metcon (Time)
3 ROUNDS
18 SUMO DEADLIFTS @ 185/123
12 T2B
REST 90 SEC
Mobility
lateral seam smash
hamstring smash
Core
70 GHD SITUPS
140 HIP EXTENSIONS W/ 1 SEC PAUSE AT TOP
IF YOU HAVEN’T DONE THEM IN A WHILE START BACK AT 30 AND WORK UP OVER THE NEXT FEW WEEKS
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 18, 2017
Male Clients
1
Ben
Hoerlein
6:30 PM
3355 Total meters
2
Chance
Harbin
4:30 PM
3330 Total meters
3
Danny
Brinson
6:30 PM
3318 Total meters
4
John
Burton
4:30 PM
3299 Total meters
5
Chad
Asplund
3:30 PM
3269 Total meters
6
Jay
Clarke
12:15 PM
3256 Total meters
7
Kaleo
Lyles
6:30 PM
3240 Total meters
8
Steven
Pecko
12:15 PM
3221 Total meters
9
Brian
Taylor
5:30 PM
3216 Total meters
10
Brad
David
4:30 PM
3196 Total meters
11
Clay
Teston
4:30 PM
3162 Total meters
12
Jason
Cammack
6:30 PM
3135 Total meters
13
Suketu
Patel
6:15 AM
3096 Total meters
14
Joe
Westerfield
5:30 PM
3063 Total meters
15
Hunter
Holmes
3:30 PM
3050 Total meters
16
Beau
Butler
3:30 PM
3008 Total meters
17
Denys
Miller
6:15 AM
3006 Total meters
18
Shaun
Lee
6:15 AM
2992 Total meters
2991 total
19
Tommy
Callaway
8:15 AM
2988 Total meters
20
Bryce
Westerfield
4:30 PM
2838 Total meters
21
Salomon
Gonzalez
4:30 PM
2717 Total meters
22
Jay
Tysinger
8:15 AM
2079 Total meters
23
Dan
Host
4:30 PM
3108 Total meters
24
jermaine
perkins
6:30 PM
2895 Total meters
25
David
Hinson
3:30 PM
2694 Total meters
26
Nathan
Miller
6:15 AM
2135 Total meters
Female Clients
1
Alexis
Lutes
12:15 PM
2985 Total meters
2
Kodi
Day
2:30 PM OPEN GYM
2885 Total meters
stretchmore next time
3
Melanie
Blair
12:15 PM
2877 Total meters
4
Janetta
Alabi-Isama
4:30 PM
2856 Total meters
5
Macy
Weeks
6:15 AM
2769 Total meters
6
Christy
Marsh
3:30 PM
2693 Total meters
7
Kathi
Poppell
6:30 PM
2623 Total meters
8
Janet
Lanier
3:30 PM
2600 Total meters
9
Haley
O'Toole
4:30 PM
2595 Total meters
10
Private
4:30 PM
2591 Total meters
11
Dawn
Tysinger
8:15 AM
2531 Total meters
12
Tracey
Theriot
8:15 AM
2483 Total meters
13
Maria
Brack
6:30 PM
2454 Total meters
14
Tracy
Edwards
6:30 PM
2346 Total meters
15
Madeleine
Williams
6:15 AM
2893 Total meters
16
Shea
Brooks
3:30 PM
2726 Total meters
17
Kerri
Zuehlke
4:30 PM
2724 Total meters
18
Kristen
Meeks
12:15 PM
2637 Total meters
19
Nicole
Naclerio
5:30 PM
2617 Total meters
20
Amberlyn
Moulton
5:30 PM
2550 Total meters
21
Erica
Scripture
6:30 PM
2532 Total meters
22
Grace
Franklin
6:15 AM
2527 Total meters
23
Susan
Engbrecht
6:15 AM
2394 Total meters
24
Anna
McNair
4:30 PM
2365 Total meters
25
Jessica
Rimsek
5:30 PM
2350 Total meters
26
Rivers
Czech
3:30 PM
2325 Total meters
27
Tobilynn
Moore
4:30 PM
2154 Total meters
28
Shnara
Allen
12:15 PM
189 Total meters
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