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Front Squat

Metcon

Settings

Workout

Monday

Front Squat (Takes 4 sets of 10 to work up to a heavy set of 10)

Front Squat

Complete 1-2 warm up sets before completing 4 sets of 10 working up to a heavy set of 10 for the day.

Metcon (No Measure)

4 sets of:

- 10 rear leg elevated split squats each leg (add weight if able)

- 15 v-ups/ghd/abmat situps

- 5 strict pull ups (ring rows/bands okay) add weight if able

Metcon (Time)

50/40 calorie Assault bike for time

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

Whiteboard:

Monday, September 23, 2019

Male Clients

1

Private

4:30 PM CrossFit

1 x 10 @ 255 lbs

2

Tom
Boyle

5:00 AM CrossFit

1 x 10 @ 245 lbs

3

Robert
Self

5:00 AM CrossFit

1 x 10 @ 225 lbs

4

AJ
Ross

6:00 AM CrossFit

1 x 10 @ 195 lbs

5

Harris
Frank

5:00 AM CrossFit

1 x 10 @ 185 lbs

5

Paul
Miller

8:00 AM CrossFit

1 x 10 @ 185 lbs

5

Wallis
Shoppy

5:00 AM CrossFit

1 x 10 @ 185 lbs

6

Dennis
Shelton

4:30 PM CrossFit

1 x 10 @ 175 lbs

7

Jim
Bolen

7:30 PM CrossFit

1 x 10 @ 165 lbs

8

Clint
VanHoy

6:00 AM CrossFit

1 x 10 @ 160 lbs

9

Chris
Bryant

5:30 PM CrossFit

1 x 10 @ 155 lbs

45/135/155

10

Ric
Thompson

8:00 AM CrossFit

3 x 10 @ 145 lbs

10

Mike
McCleery

4:30 PM CrossFit

1 x 10 @ 145 lbs

10

Tim
Gaddis

10:00 AM CrossFit

1 x 10 @ 145 lbs

11

Erik
Manning

5:30 PM CrossFit

1 x 10 @ 135 lbs

11

Patrick
Dedoyard

6:00 AM CrossFit

1 x 10 @ 135 lbs

11

Robert
Meredith Jr

10:00 AM CrossFit

1 x 10 @ 135 lbs

12

Jeff
Davis

4:30 PM CrossFit

1 x 10 @ 125 lbs

did backsquat instead due hurt elbow

13

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 10 @ 120 lbs

14

Keith
Jones

7:30 PM CrossFit

1 x 10 @ 115 lbs

14

Kris
Keropian

10:00 AM CrossFit

1 x 10 @ 115 lbs

15

Ezequiel
Ramirez

6:00 AM CrossFit

1 x 10 @ 95 lbs

15

Marcus
Garrett

5:00 AM CrossFit

1 x 10 @ 95 lbs

15

Mike
Witt

8:00 AM CrossFit

1 x 10 @ 95 lbs

16

Victor
Jimenez

8:00 AM CrossFit

1 x 10 @ 85 lbs

17

Private

7:30 PM CrossFit

1 x 10 @ 75 lbs

18

Ken
Walma

5:00 AM CrossFit

1 x 8 @ 225 lbs

Female Clients

1

Brianna
Doty

5:30 PM CrossFit

1 x 10 @ 100 lbs

1

Jessyca
Doty

5:30 PM CrossFit

1 x 10 @ 100 lbs

2

Andrea
Bauer

6:00 AM CrossFit

4 x 10 @ 95 lbs

2

Allison
Elliott

5:00 AM CrossFit

1 x 10 @ 95 lbs

2

Brenda
Miller

8:00 AM CrossFit

1 x 10 @ 95 lbs

3

Vanessa
Cordova

7:30 PM CrossFit

1 x 10 @ 90 lbs

4

Lori
Adkins

5:00 AM CrossFit

3 x 10 @ 85 lbs

4

Tracy
Jennings

5:00 AM CrossFit

3 x 10 @ 85 lbs

4

Estela
Falla-Ross

6:00 AM CrossFit

1 x 10 @ 85 lbs

4

Linnet
Orbe

6:00 AM CrossFit

1 x 10 @ 85 lbs

4

Monica
Dingler

8:00 AM CrossFit

1 x 10 @ 85 lbs

4

Rachel
Blackwell

10:00 AM CrossFit

1 x 10 @ 85 lbs

5

Jen
Thompson

5:30 PM CrossFit

4 x 10 @ 75 lbs

5

Lissy
Cowdery

5:30 PM CrossFit

4 x 10 @ 75 lbs

5

Tammy
Lewis

5:00 AM CrossFit

4 x 10 @ 75 lbs

5

Kyra
Odum

5:30 PM CrossFit

2 x 10 @ 75 lbs

5

Florisa
Acosta

8:00 AM CrossFit

1 x 10 @ 75 lbs

5

Liz
Bunker

4:30 PM CrossFit

1 x 10 @ 75 lbs

5

Marcy
Butler

8:00 AM CrossFit

1 x 10 @ 75 lbs

5

Michelle
Gillespie

8:00 AM CrossFit

1 x 10 @ 75 lbs

5

Monica
Lee

4:30 PM CrossFit

1 x 10 @ 75 lbs

5

Sharon
Brooks

6:00 AM CrossFit

1 x 10 @ 75 lbs

5

Staci
Hamilton

8:00 AM CrossFit

1 x 10 @ 75 lbs

6

Jennifer
Yerges

4:30 PM CrossFit

1 x 10 @ 70 lbs

Back squat. Knees and wrist hurting

6

Jesseca
Rodriguez

10:00 AM CrossFit

1 x 10 @ 70 lbs

6

Jessica
Cowell

7:30 PM CrossFit

1 x 10 @ 70 lbs

6

Private

10:00 AM CrossFit

1 x 10 @ 70 lbs

7

Amy
Linton

10:00 AM CrossFit

3 x 10 @ 65 lbs

8

Alison
Dickens

7:30 PM CrossFit

1 x 10 @ 55 lbs

8

Cheri
Ingram

7:30 PM CrossFit

1 x 10 @ 55 lbs

8

Shauna
Murphy

10:00 AM CrossFit

1 x 10 @ 55 lbs

9

Nancy
Miller

7:30 PM CrossFit

1 x 10 @ 50 lbs

10

Kim
Bolen

8:00 AM CrossFit

1 x 10 @ 45 lbs

11

Natalie
Cosson

7:30 PM CrossFit

4 x 10 @ 40 lbs

12

Melisa
Raney

10:00 AM CrossFit

1 x 10 @ 35 lbs