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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Maximus - 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):
26 (15/11)
Workout
Maximus
Weightlifting
Metcon (Time)
Rx+
18 Thrusters (95/65 lb.)
15 Thrusters (115/75 lb.)
12 Thrusters (135/95 lb.)
9 Thrusters (155/115 lb.)
6 Thrusters (185/135 lb.)
Rx
18 Thrusters (75/45 lb.)
15 Thrusters (95/65 lb.)
12 Thrusters (115/75 lb.)
9 Thrusters (135/95 lb.)
6 Thrusters (155/115 lb.)
Fitness
18 Thrusters
15 Thrusters
12 Thrusters
9 Thrusters
6 Thrusters
* Increase load by 5-10 lb. each round
Sets must be unbroken to click it.
WOD - FBCF
Metcon (Time)
Rx+
25 Max Strict HSPU
Rx
25 Max HSPU
Fitness
25 Max Seated DB Press (2 DB)
2 min time cap
Want to see some of these movements in action? Check out our
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Whiteboard:
Monday, September 20, 2021
Male Clients
1
Brian
Prout
5:30pm CrossFit All Level...
8:25
2
Brock
Johnson
9:00am CrossFit All Level...
9:02
3
Jon
Fallon
9:00am CrossFit All Level...
6:35
4
Davinder
Singh
5:30am CrossFit All Level...
8:00
60 lb
5
John
Cao
4:30pm CrossFit All Level...
8:29
FS, off rack. 95# - 185#. bad shoulder/toe today.
6
David
Nilsen
5:30am CrossFit All Level...
8:50
65 70 75 80 85#
7
Aaron
Barvitz
4:30pm CrossFit All Level...
9:42
womens rx but broken
8
Michael
Mowry
11:00am CrossFit All Leve...
9:55
Rx but broke on 4 of 6 last set
9
clayton
fretwell
5:30am CrossFit All Level...
10:10
45 55 65 75 95
9
Jade
Fielder
4:30pm CrossFit All Level...
10:10
All unbroken RX 4 reps at 10 min time cap
10
Private
5:30am CrossFit All Level...
10:59
11
Alex
Bentley
4:30pm CrossFit All Level...
12:01
rx weight not unbroken
12
kevin
varghese
6:30pm CrossFit All Level...
12:33
65,75,85,95.105
13
Jonny
Baker
5:30am CrossFit All Level...
13:12
75,85,95,100,105 Unbroken
14
Private
6:30pm CrossFit All Level...
22:40
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
6:36
2
Maron
Walker
9:00am CrossFit All Level...
10:15
3
Abigayle
Stepanek
5:30am CrossFit All Level...
5:16
thrusters up to 55lb
4
Private
5:30am CrossFit All Level...
7:35
5
julia
vergamini
5:30pm CrossFit All Level...
9:00
Couldn’t increase every round. Not unbroken
6
Ashleigh
Burgess
5:30pm CrossFit All Level...
9:39
35/40/45/50/55
7
Talia
Sanchez Ni ...
6:30pm CrossFit All Level...
10:06
8
Kasie
Shadduck
6:30pm CrossFit All Level...
11:26
35# tiered up to 70#
9
Savanna
Fallon
9:00am CrossFit All Level...
14:51
10
Catalina
Johnson
9:00am CrossFit All Level...
18:19
11
Dara
Wieser
5:30am CrossFit All Level...
0:00
started before group, 15lbs, 25lbs 35lbs, 45lbs, 55lbs
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