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Workout

Thursday, September 20

Warm-up

With 12 Minute Running Clock
20m Walking Lunges
2 Cossack Stretches to each side (https://www.youtube.com/watch?v=Xkw-BwOf4fw)
20 Ab Mat Sit-ups
10 Calories on AAB

EMOM x 10

Every :30 seconds for ten rounds (5 minutes total)
Sprint 10m

Metcon (Time)

10 Rounds
Each Round for Time
10 Back Squats (135#/95#)
100m *Sprint*
Rest 30 seconds
*At the coaches discretion, athletes that are not running hard enough will be turned around to run again harder. If the athlete doesn't run harder this process could painfully repeat itself.
**Sub 10 Calories on the AAB for the sprint, with the same possibility for the coach to make the athlete repeat the 10 calories if the coach doesn't believe the athlete is in "sprint" mode.

cool down

Couch Stretch Each Leg 1 Minute
Wall Hamstring Stretch 2 Minutes (on your back)

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

Whiteboard:

Thursday, September 20, 2018

Male Clients

1

Tyler
Wood

12:00 PM CrossFit Advance...

13:31

2

Darrin "D"
Kent

12:00 PM CrossFit Advance...

14:01

3

Scott
Mann

12:00 PM CrossFit Advance...

14:53

4

Coach
Tony

12:00 PM CrossFit Advance...

15:26

5

Coach
Jose

8:30 AM CrossFit

16:18

6

Patrick
Elsasser

12:00 PM CrossFit Advance...

16:28

🐌🐌🐌

7

Steve
Loner

10:30 AM Open Gym

16:32

Getting stronger, it hurt but it was good!

8

Billy
Dedich

4:00 PM CrossFit

16:35

9

Phil
Beltran

8:30 AM CrossFit

16:52

10

Eric
Knudsen

9:30 AM CrossFit

17:22

11

Coach
Adam-Bomb

9:30 AM CrossFit

18:21

12

John
Harris

5:00 PM CrossFit

20:33

13

Edward
Bennett

5:00 PM CrossFit

14:30

Used 95#

14

Craig
Radke

5:00 PM CrossFit

14:57

95lbs

15

Rick
Kordick

6:00 AM CrossFit

16:18

95#

16

Josh
Gansch

6:00 PM CrossFit

16:19

95 lbs.

17

Rafael
Sanchez Vera

6:00 PM CrossFit

17:17

95lbs

18

Danny “D DUB”
White

8:30 AM CrossFit

17:24

115#

19

Jeremy
Schembri

8:30 AM CrossFit

17:34

95#

20

Joshua
Cook

5:00 PM CrossFit

17:54

If Rx was the bar.....

21

Chris “Fly
Eagles Fly ...

5:00 PM CrossFit

18:54

115#

22

Coach
Charles

9:30 AM CrossFit

19:08

#115

Female Clients

1

Jen
Loner

5:00 PM CrossFit

14:06

2

Jayme
Crist

5:00 AM CrossFit

14:14

3

Ashley
Fiala

8:30 AM CrossFit

14:15

4

Sandy
“Pants” Diaz

5:00 PM CrossFit

16:33

5

Sissy
Bojorquez

12:00 PM CrossFit Advance...

16:36

6

Mallory
Thompson

8:30 AM CrossFit

16:38

7

Private

12:00 PM CrossFit Advance...

16:46

8

Ivanna
Beltran

8:30 AM CrossFit

17:51

9

Jayme
Pilon

9:30 AM CrossFit

21:01

10

Victoria
Covarrubias

5:00 AM CrossFit

21:05

11

Drienna
Green

9:30 AM CrossFit

21:08

12

Michelle
Kibby

5:00 PM CrossFit

14:35

pvc squat, 5 cal bike

13

Kenzie
Farrier

4:00 PM CrossFit

14:59

50 LB BAR

14

Whitney
Seeforth

4:00 PM CrossFit

15:15

First 4 rounds did at 85 cuz that’s what I thought the weight was...

15

Gabby
Vizcaino

4:00 PM CrossFit

16:11

75lbs

16

Ann
Kent

9:30 AM CrossFit

16:12

75#

17

Jennifer
Le Fevre

5:00 PM CrossFit

16:22

18

Coach
K

6:00 AM CrossFit

17:58

75 # BS

19

Leah
Braun

9:30 AM CrossFit

18:25

75#

20

Britnee
Fradd

5:00 PM CrossFit

18:59

85# Round1, then 95#

21

Private

6:00 AM CrossFit

19:22

22

Sheri
Koch

6:00 AM CrossFit

19:35

23

Sally
Gjeloshaj

9:30 AM CrossFit

20:32

65

24

Renetta
Johnson

9:30 AM CrossFit

21:08

#65 BS

25

Yianoula
“Nola” Warne

6:00 PM CrossFit

21:24

65#

26

Selina
De Rose-Juarez

6:00 AM CrossFit

22:41

25-lb bar 10 rounds

27

Shirley
Copeland

6:00 AM CrossFit

26:30

air squats with 26# kettlebell