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Components
Bench Press
Capacity Test! Max Re ...
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF9/22/22 - TSCF/TVF/TSBB
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
CrossFit: 7:30 AM
CrossFit: 9:00 AM
Open Gym 10:00A-12:00P
CrossFit: 10:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:30 PM
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
39 (22/17)
Workout
CF9/22/22
Full Week Programming
So....bc its my Bday week (I mean i could have taken the month...lol) I've programmed some of my favorite style workouts! Pretty much every day is a blend of strength with some cardio "buy-in" These are my favorite because typically you are able to lift very close to the same without the cardio but are longer sweat sesh-es or as Andrew likes to call them Pee Pants workouts because you're soaked! :)
Monday: Back Rack Lunges
Tuesday: Do it "For-0" Joe Bday WOD
Wednesday: Clean and Jerk
Thursday: Bench Press
Friday: Front Squat and Deadlift
Bench Press (5-3-1-1-1-1-1)
Every 2min Building
Lots of singles today so plenty of time to dial in those PRS!!! Let’s go!
Warm up those pull-ups in between
Capacity Test! Max Rep at 135/95 (AMRAP - Reps)
One set unbroken for as many as you can do!!
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
200m Run
5 Pull-ups
5 Dips
RX+ 400m/10/10
Row or Bike optional. Ask for distances :)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 22, 2022
Male Clients
1
Jared
Barros
CrossFit: 9:00 AM
1 x 1 @ 315 lbs
1
Yaneer
Escappa
CrossFit: 4:00 PM
1 x 1 @ 315 lbs
2
Lucas
Gunther
CrossFit: 10:30 AM
1 x 1 @ 305 lbs
3
Vance
Smith
CrossFit: 9:00 AM
1 x 1 @ 290 lbs
4
Jacob
Bitran
CrossFit: 4:00 PM
1 x 1 @ 265 lbs
4
Roussos
Koliakoudakis
CrossFit: 7:30 AM
1 x 1 @ 265 lbs
5
Dennis
Vigil
CrossFit: 5:30 PM
1 x 1 @ 260 lbs
6
Nathan
Zimnik
CrossFit: 9:00 AM
1 x 1 @ 255 lbs
Failed 265
7
Frank
Fuentes
CrossFit: 5:30 PM
1 x 1 @ 250 lbs
8
Steve
Fair
CrossFit: 12:00 PM
1 x 1 @ 245 lbs
9
miguel
reyes
CrossFit: 5:30 PM
1 x 1 @ 240 lbs
10
Eric
Culberson
CrossFit: 7:30 AM
1 x 1 @ 235 lbs
11
Warren
Schwikert
CrossFit: 9:00 AM
1 x 1 @ 230 lbs
12
Peter
Grimm
CrossFit: 7:00 PM
1 x 1 @ 215 lbs
13
Andrew
Serna
CrossFit: 5:30 PM
1 x 1 @ 205 lbs
14
BENJAMIN
LARVIE
CrossFit: 12:00 PM
1 x 1 @ 195 lbs
LIFE LESSON LEARNED - listen to the Coach! Had I listened, could ...
15
Chris
Mesmer
CrossFit: 7:00 PM
1 x 1 @ 175 lbs
15
Daniel
Watson
CrossFit: 5:00 AM
1 x 1 @ 175 lbs
15
My
Do
CrossFit: 5:30 PM
1 x 1 @ 175 lbs
15
ROBERT
JARRETT
CrossFit: 4:00 PM
1 x 1 @ 175 lbs
16
Justin
Lafferty
CrossFit: 6:00 AM
1 x 1 @ 170 lbs
New PR!
17
Jose
Garcia
CrossFit: 5:30 PM
1 x 1 @ 165 lbs
Female Clients
1
Alexandria
H
CrossFit: 9:00 AM
1 x 1 @ 170 lbs
2
Kandice
Ruckle
CrossFit: 6:00 AM
1 x 1 @ 165 lbs
3
Monica
Robinson
CrossFit: 12:00 PM
1 x 1 @ 155 lbs
Failed 160 so close
4
Rhianna
McGowan
CrossFit: 5:30 PM
1 x 1 @ 135 lbs
5
Macey
Katsikas
CrossFit: 9:00 AM
1 x 1 @ 125 lbs
5
Mariela
Ramos
CrossFit: 7:30 AM
1 x 1 @ 125 lbs
Failed 135 twice 🥺
5
Yesenia
Guevara
CrossFit: 5:30 PM
1 x 1 @ 125 lbs
6
Devora
Langley
CrossFit: 7:30 AM
1 x 1 @ 120 lbs
7
Jadie
Grimm
CrossFit: 7:00 PM
1 x 1 @ 115 lbs
7
Malaya
Santos
CrossFit: 9:00 AM
1 x 1 @ 115 lbs
7
Meghan
Distelrath
CrossFit: 9:00 AM
1 x 1 @ 115 lbs
8
Alicia
coro
CrossFit: 7:00 PM
1 x 1 @ 105 lbs
9
Ace
Anderson
CrossFit: 5:00 AM
1 x 1 @ 100 lbs
9
Meghan
Azevedo
CrossFit: 6:00 AM
1 x 1 @ 100 lbs
9
Victoria
Pupa
CrossFit: 9:00 AM
1 x 1 @ 100 lbs
10
Monique
Santoyo
CrossFit: 7:00 PM
1 x 1 @ 95 lbs
11
Halea
Seymore
CrossFit: 7:30 AM
1 x 1 @ 85 lbs
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