Public Whiteboard

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Components

Front Squat

Metcon

Settings

Workout

Wasabi

For the sets of front squats, the intention is to move with the best form possible. The better the form for those sets, the better the form during the workout. Pick a pace on the run, pull-ups, squats and burpees that minimizes time resting, and supports a continuous pace. Search for that intensity, and keep it there. If it's uncomfortable, you're doing it right.

Metcon

Weightlifting

15 Minutes

Front Squat (5-5-5)

Front Squat

Metcon (Time)

For Time:
1,000 Meter Run
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

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

Whiteboard:

Monday, September 24, 2018

Male Clients

1

Jeremiah
Parvin

8:00 AM CrossFit

1 x 5 @ 295 lbs

255,275

2

Alma
Kartchner

9:00 AM Open Gym

1 x 5 @ 285 lbs

225-255-285

3

Chris
Balsiger

1:00 PM Open Gym

1 x 5 @ 275 lbs

225,245,275

3

Michael
Robinson

6:00 AM CrossFit

1 x 5 @ 275 lbs

3

Nich
Thompson

9:00 AM Open Gym

1 x 5 @ 275 lbs

4

Private

4:30 PM CrossFit

1 x 5 @ 265 lbs

5

Joseph
Stier

3:30 PM Crossfit

1 x 5 @ 255 lbs

6

Bill
Olson

6:30 PM Crossfit

1 x 5 @ 245 lbs

185-225-245

6

Colin
Fabry

9:00 AM Open Gym

1 x 5 @ 245 lbs

7

Brent
Buenger

9:00 AM Open Gym

1 x 5 @ 225 lbs

7

Philip
Johnston

4:30 PM CrossFit

1 x 5 @ 225 lbs

8

Aaron
Roberts

8:00 AM CrossFit

1 x 5 @ 205 lbs

135-185-205

8

Brian
Kuhn

3:30 PM Crossfit

1 x 5 @ 205 lbs

8

Cody
Gress

6:30 PM Crossfit

1 x 5 @ 205 lbs

155-185-205

8

Dan
Meyer

5:30 PM CrossFit

1 x 5 @ 205 lbs

135, 155, 185, 205

8

Dennis
Florence

5:30 PM CrossFit

1 x 5 @ 205 lbs

215x4

9

Private

3:30 PM Crossfit

1 x 5 @ 185 lbs

9

Jeffrey
Stark

4:30 PM CrossFit

1 x 5 @ 185 lbs

155-165-185

9

Santiago
Robles

4:30 PM CrossFit

1 x 5 @ 185 lbs

155-165-185

10

Private

3:30 PM Crossfit

1 x 5 @ 165 lbs

11

Daren
Layton

6:00 AM CrossFit

1 x 5 @ 155 lbs

12

Jacob
Polanco

6:30 PM Crossfit

1 x 5 @ 135 lbs

12

Joel
Pierce

6:00 AM CrossFit

1 x 5 @ 135 lbs

Female Clients

1

Amanda
Nye

5:30 PM CrossFit

1 x 5 @ 205 lbs

2

Irish
Coussens

3:30 PM Crossfit

1 x 5 @ 180 lbs

3

Jennifer
Schleicher

9:00 AM Open Gym

1 x 5 @ 170 lbs

4

Megan
Sturgeon

9:00 AM Open Gym

1 x 5 @ 155 lbs

5

Crystal
Gress

6:30 PM Crossfit

1 x 5 @ 150 lbs

6

Kristen
Long

12 PM CrossFit

1 x 5 @ 145 lbs

105-125-145

6

Tara
Ogden

8:00 AM CrossFit

1 x 5 @ 145 lbs

135,140,145

7

Keri
Enriquez

3:30 PM Crossfit

1 x 5 @ 140 lbs

7

Private

9:00 AM Open Gym

1 x 5 @ 140 lbs

7

Rachel
Balsiger

9:00 AM Open Gym

1 x 5 @ 140 lbs

115-130-140

8

Ali
Florence

5:30 PM CrossFit

1 x 5 @ 135 lbs

115-125-135

8

Niki
Robinson

8:00 AM CrossFit

1 x 5 @ 135 lbs

9

Allison
Cesare

5:30 PM CrossFit

1 x 5 @ 125 lbs

10

Julia
Johnston

4:30 PM CrossFit

1 x 5 @ 115 lbs

10

Michelle
Hancock

4:30 PM CrossFit

1 x 5 @ 115 lbs

10

Nancy
Fairbanks

4:30 PM CrossFit

1 x 5 @ 115 lbs

11

Courtney
Randall

6:30 PM Crossfit

1 x 5 @ 110 lbs

75-95-110

12

Cindy
Layton

8:00 AM CrossFit

1 x 5 @ 105 lbs

12

Jennifer
Wheeler Bu ...

6:00 AM CrossFit

1 x 5 @ 105 lbs

13

Amanda
Funke

4:30 PM CrossFit

1 x 5 @ 95 lbs

13

Jennifer
Bury

4:30 PM CrossFit

1 x 5 @ 95 lbs

14

Andrea
Fabry

3:30 PM Crossfit

1 x 5 @ 85 lbs

15

Erin
Johnson

6:00 AM CrossFit

1 x 5 @ 75 lbs

16

Kim
Cardenas

4:30 PM CrossFit

1 x 5 @ 70 lbs

16

Samie
Garcia

4:30 PM CrossFit

1 x 5 @ 70 lbs