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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hangry - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (14/6)
Workout
Hangry
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
3-6-9-12-15-18-21
Hang Squat Cleans (95/65 lb.)
Assault Bike (cal.)
Parallette Pass-throughs
As far as possible in 15 min.
Rx
3-6-9-12-15-18-21
Hang Squat Cleans (75/55 lb.)
Assault Bike (cal.)
Parallette Pass-throughs
As far as possible in 15 min.
Fitness
3-6-9-12-15-18-21
Hang Squat Cleans (or Front Squats)
Assault Bike (cal.)
Parallette Pass-throughs
As far as possible in 15 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 24, 2021
Male Clients
1
Alex
Bentley
4:30pm CrossFit All Level...
5 + 40
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
5 + 32
3
Brian
Prout
5:30pm CrossFit All Level...
5 + 13
4
shade
eckhardt
5:30pm CrossFit All Level...
5 + 3
5
Michael
Mowry
9:00am CrossFit All Level...
5 + 50
6
Jonny
Baker
5:30am CrossFit All Level...
5 + 36
7
Marco
Meraz
9:00am CrossFit All Level...
4 + 30
8
justin
delsi
9:00am CrossFit All Level...
4 + 0
14
9
Jon
Fallon
11:00am CrossFit All Leve...
6 + 6
10
Justin
Thompson
9:00am CrossFit All Level...
5 + 18
11
Lyman
Anderson
6:30pm CrossFit All Level...
5 + 3
12
Mitchell
Brown
9:00am CrossFit All Level...
5 + 0
13
clayton
fretwell
5:30am CrossFit All Level...
4 + 12
- parallette + lying hands to feet 65#
14
Davinder
Singh
5:30am CrossFit All Level...
3 + 1
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
6 + 15
2
Candice
Brierley
5:30pm CrossFit All Level...
5 + 12
3
Stephanie
Cheng
6:30pm CrossFit All Level...
5 + 0
4
Catalina
Johnson
9:00am CrossFit All Level...
4 + 43
5
Ashleigh
Burgess
11:00am CrossFit All Leve...
4 + 43
6
Savanna
Fallon
9:00am CrossFit All Level...
4 + 22
65# HC
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