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Components
Saturday
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Saturday - Firebird CrossFit
Class
(All)
9AM CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (9/1)
Workout
Saturday
Metcon
Saturday (Time)
Rx+
16 Wall Balls (20/14 lb.)
12 Ring Dips
8 Shoulder-to-Overhead (135/95 lb.)
5 rounds
Rx
16 Wall Balls (20/14 lb.)
12 Ring Dips
8 Shoulder-to-Overhead (115/75 lb.)
5 rounds
Fitness
16 Wall Balls
12 Box Dips
8 Shoulder-to-Overhead
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 21, 2019
Male Clients
1
#Derek
Wilcock
9AM CrossFit All Levels
17:43
2
Brian
Prout
9AM CrossFit All Levels
21:56
#30 WB
3
jason
woodall
9AM CrossFit All Levels
11:15
95 lb matador dips 20 lb ball
4
Brian
Welty
9AM CrossFit All Levels
16:44
Rx w Matador
5
Francisco
Garcia
9AM CrossFit All Levels
17:07
push ups
6
Ron
Fleming
9AM CrossFit All Levels
17:58
95 lbs, 14lbs wb. Box dips
7
Adam
Moeser
9AM CrossFit All Levels
18:00
16 x WB @ 14lb x 5 12 x 5 bar dips 8 x 5 OH SP @ 115lb
8
Private
9AM CrossFit All Levels
18:33
9
John
Iskandar
9AM CrossFit All Levels
22:58
Rx xcep 95# S2OH
Female Clients
1
sreeja
Tembareni
9AM CrossFit All Levels
17:07
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