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Components

Deadlift

Metcon

Settings

Workout

Fun Friday Workout

Deadlift (4x :30 max effort deadlift at 60% of 1 rep max)

Deadlift

Rest 1:30 between sets.

Warm up with a few sets of 3-5 a bit heavier than your 60%. Drop back down to 60% and we will all begin together. Keep form perfect!

Metcon (4 Rounds for reps)

In teams of 3 complete:

4 x 4:00 max effort sled push in 20 meter increments. Rest 1:00 between each 4:00 segment. Begin with an empty sled, and add weight each 4:00 segment.
Note your weight in comments. Every 20m increment counts as a rep

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

Whiteboard:

Friday, September 20, 2019

Male Clients

1

Tim
McCormick

5:00 AM CrossFit

1 x 65 @ 185 lbs

2

Harris
Frank

5:00 AM CrossFit

1 x 60 @ 185 lbs

Finally got those in right

3

Jason
Jones

5:00 AM CrossFit

1 x 52 @ 185 lbs

4

Wallis
Shoppy

5:00 AM CrossFit

1 x 40 @ 225 lbs

5

Austin
Ingram

5:30 PM CrossFit

1 x 66 @ 115 lbs

6

Robert
Self

5:00 AM CrossFit

1 x 28 @ 255 lbs

7

Erik
Manning

5:00 AM CrossFit

1 x 38 @ 185 lbs

8

Aaron
Carver

4:30 PM CrossFit

1 x 17 @ 205 lbs

9

Private

4:30 PM CrossFit

1 x 13 @ 255 lbs

10

Ben
Reid

5:30 PM CrossFit

1 x 17 @ 185 lbs

11

Tim
Gaddis

10:00 AM CrossFit

1 x 14 @ 210 lbs

12,14,12,12

12

Aiden
Bryant

4:30 PM CrossFit

1 x 18 @ 160 lbs

13

Chris
Bryant

4:30 PM CrossFit

1 x 13 @ 207 lbs

13-10-11-10

14

Chris
Davis

10:00 AM CrossFit

1 x 14 @ 185 lbs

14,14,13,12

15

Max
Leaming

8:00 AM CrossFit

1 x 14 @ 165 lbs

16

Robert
Meredith Jr

10:00 AM CrossFit

1 x 14 @ 135 lbs

17

Jeff
Austin

8:00 AM CrossFit

1 x 10 @ 185 lbs

18

Kris
Keropian

8:00 AM CrossFit

1 x 13 @ 95 lbs

Female Clients

1

Victoria
Duncan

5:30 PM CrossFit

1 x 54 @ 170 lbs

2

Vanessa
Cordova

5:30 PM CrossFit

1 x 89 @ 80 lbs

3

Lori
Adkins

5:00 AM CrossFit

1 x 50 @ 135 lbs

4

Kim
Hullett

4:30 PM CrossFit

1 x 69 @ 95 lbs

5

Tammy
Lewis

5:00 AM CrossFit

1 x 54 @ 105 lbs

6

Monica
Lee

4:30 PM CrossFit

1 x 51 @ 105 lbs

7

Alison
Dickens

5:30 PM CrossFit

1 x 82 @ 55 lbs

45# first 2

8

Andrea
Bauer

6:00 AM CrossFit

2 x 16 @ 155 lbs

59 total

9

Allison
Elliott

5:00 AM CrossFit

1 x 18 @ 135 lbs

10

Jessyca
Doty

4:30 PM CrossFit

2 x 18 @ 105 lbs

19/18/18/17

11

Private

10:00 AM CrossFit

1 x 16 @ 105 lbs

12

Lissy
Cowdery

5:30 PM CrossFit

1 x 14 @ 115 lbs

13

Estela
Falla-Ross

6:00 AM CrossFit

3 x 13 @ 115 lbs

51 total

14

Brianna
Doty

4:30 PM CrossFit

4 x 10 @ 135 lbs

15

Ann
Blaum

8:00 AM CrossFit

1 x 12 @ 85 lbs

16

Jennifer
Yerges

8:00 AM CrossFit

1 x 14 @ 65 lbs

17

Rachel
Bard

4:30 PM CrossFit

4 x 14 @ 60 lbs

18

Kristen
Rast

4:30 PM CrossFit

4 x 17 @ 45 lbs

19

Kim
Bolen

8:00 AM CrossFit

1 x 11 @ 55 lbs