Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Shoulder Press

Metcon

Settings

Workout

CF - 9/21/21

A:

3:00 bike @ 75%
into
2 rds
5 elbow rotations
5 strict press
:20 hold OH

B: Shoulder Press (5x3 @75-80%; rest 2:00)

Shoulder Press

C: Metcon (No Measure)

4 sets:
15 db bench (off box)
14 pistols (use the post/band/or box)
10 strict pull up (band
14 db step up (7/7)

D: Metcon (3 Rounds for time)

3x 750m ski @5k pace; rest 2:00

E: Metcon (No Measure)

Bonus Fitness / Cooldown

2 sets:
30 crossover reverse fly
:30 hs hold

Cooldown
200m run
:30 4 way shoulder
10 passthroughs

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

Whiteboard:

Tuesday, September 21, 2021

Male Clients

1

Bryant
Hahnfeldt

6:00 PM CrossFit

5 x 3 @ 175 lbs

2

Alex
Adkins

5:00 AM CrossFit

5 x 3 @ 170 lbs

3

_Stuart
Chandler

6:00 PM CrossFit

5 x 3 @ 145 lbs

4

Brady
Killion

11:30 AM CrossFit

5 x 3 @ 135 lbs

4

Mark
Miller

6:00 AM CrossFit

5 x 3 @ 135 lbs

4

Tyler
Parker

5:00 AM CrossFit

5 x 3 @ 135 lbs

5

Brock
Warner

5:00 PM CrossFit

5 x 3 @ 125 lbs

5

Dustin
Dowell

11:30 AM CrossFit

5 x 3 @ 125 lbs

105 115 115 115 125

5

Luke
Frauhiger

6:00 PM CrossFit

5 x 3 @ 125 lbs

5

Michael
Harrington

5:00 AM CrossFit

5 x 3 @ 125 lbs

6

Ben
Hanback

11:30 AM CrossFit

5 x 3 @ 120 lbs

7

Luke
Wylie

7:00am CrossFit

5 x 3 @ 115 lbs

8

Alan
Hutcheson

11:30 AM CrossFit

5 x 3 @ 85 lbs

Really light today.

9

David
Kan

6:00 PM CrossFit

2 x 3 @ 125 lbs

#115x3; #125x2

Female Clients

1

Hannah
Russell

5:00 AM CrossFit

5 x 3 @ 95 lbs

2

Flor
Jalikis

5:00 AM CrossFit

5 x 3 @ 90 lbs

3

Amy
Rahn

5:00 PM CrossFit

5 x 3 @ 85 lbs

3

Maddison
McBurnie

6:00 AM CrossFit

5 x 3 @ 85 lbs

4

Camille
Cline

11:30 AM CrossFit

5 x 3 @ 80 lbs

4

Jordan
Wylie

5:00 PM CrossFit

5 x 3 @ 80 lbs

4

Morgan
Webb

5:00 AM CrossFit

5 x 3 @ 80 lbs

5

Brittany
Hanback

11:30 AM CrossFit

5 x 3 @ 75 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 3 @ 65 lbs

6

Suzette
Panton

7:00am CrossFit

5 x 3 @ 65 lbs

7

Tori
Tesmer

5:00 AM CrossFit

5 x 3 @ 60 lbs

8

Catherine
Yancy

5:00 PM CrossFit

5 x 3 @ 55 lbs

8

Private

5:00 PM CrossFit

5 x 3 @ 55 lbs