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1-Mile Run

Squat Clean

Metcon

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Workout

9/27/2016

Weightlifting

After your mile take exactly 5 Minutes to establish a 1 Rep Max Squat clean.

1-Mile Run (Time)

Max Effort 1-Mile Run

Squat Clean (1 Rep Max )

Squat Clean

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 14 Minutes
05 Burpees
07 Overhead Squats (95/65)
09 Kettlebell Swings (53/44)

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

Whiteboard:

Tuesday, September 27, 2016

Male Clients

1

Anthony
Ramos

5:45 AM CrossFit

5:46

2

Thomas
Morales

5:45 AM CrossFit

6:19

3

Zach
Reeves

5:45 PM CrossFit

6:22

4

Jacob
Young

5:45 PM CrossFit

6:28

5

wesley
pope

6:45PM CrossFit

6:45

6

Joshua
Dye

5:45 PM CrossFit

6:56

7

Sha
Gearn

5:45 AM CrossFit

7:10

8

BoBo
Morrow

5:45 PM CrossFit

7:39

9

Aaron
Forehand

8:30AM CrossFit

8:14

10

Dustin
Pierce

8:30AM CrossFit

8:23

0.95 miles

11

Frank
Garcia

5:45 PM CrossFit

8:29

12

phillip
wise

5:45 PM CrossFit

8:32

13

Will
Miller

6:45PM CrossFit

9:15

14

Casey
Alley

5:45 PM CrossFit

10:09

15

Mike
Parker

8:30AM CrossFit

9:10

Female Clients

1

Ashley
Reeves

5:45 AM CrossFit

6:51

suck

2

Brooklynde
Parks

6:45PM CrossFit

7:12

3

Jordan
Heller

8:30AM CrossFit

7:15

Slow :(

4

Emily
Nix

6:45PM CrossFit

7:19

5

Brenna
Braddock

5:45 AM CrossFit

7:30

6

Brooke
Silverthorn

5:45 PM CrossFit

8:03

7

heather
thompson

5:45 AM CrossFit

8:04

8

Madison
Garcia

5:45 PM CrossFit

8:15

9

Jacqui
Morrow

5:45 PM CrossFit

8:26

10

Leah
Russell

8:30AM CrossFit

8:34

11

jesseca
jackson

8:30AM CrossFit

9:04

12

Kim
Waite

6:45PM CrossFit

10:22

13

jenna
beyer

5:45 PM CrossFit

10:58

w/ 3 Bear potty breaks...

14

Erin
Taylor

8:30AM CrossFit

8:53

row

15

Christen
Wise

5:45 PM CrossFit

11:21

2000meter row

16

Morgan
Motley

5:45 PM CrossFit

11:22

20000meter row