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Back Squat

Metcon

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Workout

Monday

Strength

Back Squat (3 Sets of 9 (67-71-75%))

Back Squat

Metcon

Metcon (Time)

"Lucky 7’s"
5 Rounds:
7 Pull-Ups (Rx+= C2B)
7 Dumbbell Clusters 55's/35's (Rx+=70’s/50’s)

Challenge

100 abs of choice

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Whiteboard:

Monday, September 24, 2018

Male Clients

1

taylor
gordon

9:30 AM CrossFit

1 x 9 @ 325 lbs

2

Mark
Barnhart

4:30 PM CrossFit

1 x 9 @ 315 lbs

3

David
Spungin

12:15 PM CrossFit

1 x 9 @ 275 lbs

3

John
Wedding

12:15 PM CrossFit

1 x 9 @ 275 lbs

4

John
O'Keefe

12:15 PM CrossFit

1 x 9 @ 255 lbs

5

Allan
Cheateaux

9:30 AM CrossFit

1 x 9 @ 245 lbs

6

Private

5:30 PM CrossFit

1 x 9 @ 225 lbs

6

Mark
Richardson

3:30 PM CrossFit

1 x 9 @ 225 lbs

7

Alex
Kersis

4:30 PM CrossFit

1 x 9 @ 185 lbs

7

Josh
White

9:30 AM CrossFit

1 x 9 @ 185 lbs

7

scott
sabina

8:15 AM CrossFit

1 x 9 @ 185 lbs

7

Sylvain
Thibault

5:30 PM CrossFit

1 x 9 @ 185 lbs

8

Cornell
Marshall

9:30 AM CrossFit

1 x 9 @ 175 lbs

8

Private

6:00 AM CrossFit

1 x 9 @ 175 lbs

9

Doug
Kittelsen

8:15 AM CrossFit

1 x 9 @ 165 lbs

10

ed
roy

12:15 PM CrossFit

1 x 9 @ 155 lbs

11

John
Hays

9:30 AM CrossFit

1 x 9 @ 145 lbs

12

Keith
Davis

5:30 PM CrossFit

1 x 9 @ 125 lbs

13

Dan
Lincoln

6:00 AM CrossFit

1 x 9 @ 105 lbs

14

Don
Ward

4:30 PM CrossFit

1 x 9 @ 85 lbs

Female Clients

1

Trysta
Wedding

12:15 PM CrossFit

1 x 9 @ 160 lbs

2

Christina
Griggs

8:15 AM CrossFit

1 x 9 @ 150 lbs

2

Jami
Cheateaux

9:30 AM CrossFit

1 x 9 @ 150 lbs

3

Jessica
Jenns

5:30 PM CrossFit

1 x 9 @ 145 lbs

4

Kristin
Head

6:00 AM CrossFit

1 x 9 @ 135 lbs

5

Angie
O'Keefe

9:30 AM CrossFit

1 x 9 @ 130 lbs

5

Kristina
Barnhart

6:00 AM CrossFit

1 x 9 @ 130 lbs

6

Lia
Christians

8:15 AM CrossFit

1 x 9 @ 125 lbs

7

Jessica
Norris

5:30 PM CrossFit

1 x 9 @ 115 lbs

7

Michele
Murphy

6:00 AM CrossFit

1 x 9 @ 115 lbs

7

Sarah
Guillaudeu

6:00 AM CrossFit

1 x 9 @ 115 lbs

8

Dana
Bossert

8:15 AM CrossFit

1 x 9 @ 105 lbs

8

Elise
Matheny

9:30 AM CrossFit

1 x 9 @ 105 lbs

8

Kathy
Griffiths

6:00 AM CrossFit

1 x 9 @ 105 lbs

8

Peri
Vogl

9:30 AM CrossFit

1 x 9 @ 105 lbs

8

Teri
Heines

9:30 AM CrossFit

1 x 9 @ 105 lbs

9

Maya
Gonzales

9:30 AM CrossFit

1 x 9 @ 100 lbs

9

Ruthann
Christensen

12:15 PM CrossFit

1 x 9 @ 100 lbs

85,95,

10

Amanda
Spungin

9:30 AM CrossFit

1 x 9 @ 95 lbs

10

Chauna
Dickson

9:30 AM CrossFit

1 x 9 @ 95 lbs

11

Annie
Dougherty

5:30 PM CrossFit

1 x 9 @ 85 lbs

11

Kerry
Riefenberg

3:30 PM CrossFit

1 x 9 @ 85 lbs

11

Vicki
Spicer

5:30 PM CrossFit

1 x 9 @ 85 lbs

12

Erica
Thibault

5:30 PM CrossFit

1 x 9 @ 75 lbs

12

Gina
Steadman

12:15 PM CrossFit

1 x 9 @ 75 lbs

12

Sierra
Bierk

3:30 PM CrossFit

1 x 9 @ 75 lbs

13

Claire
Trafton

6:00 AM CrossFit

1 x 9 @ 65 lbs

13

kendra
brooksbank

3:30 PM CrossFit

1 x 9 @ 65 lbs

13

Sage
Schoenfeld

4:30 PM CrossFit

1 x 9 @ 65 lbs

14

Private

3:30 PM CrossFit

1 x 9 @ 55 lbs

15

Amy
Overby

9:30 AM CrossFit

1 x 9 @ 45 lbs

15

Hallie
Ward

4:30 PM CrossFit

1 x 9 @ 45 lbs

16

Kim
Hladik

12:15 PM CrossFit

1 x 9 @ 35 lbs