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Components

Front Squat

"Speedy"

Settings

Workout

Thursday

Warm-up

3:00 bike

:30 couch stretch

:30 pigeon stretch

5 squat therapy squats

5 elbow rotations (each side)

then..
8 front squats

8 strict press

8 cal bike

Front Squat

Front Squat

5x8 Front Squat. Rest 2 minutes between sets. Increase weight from last time.

"Speedy" (Time)

4 Rounds For Time:
15 Thrusters 75/55
12/9 Cal Bike

Rx+=95/65

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Whiteboard:

Thursday, September 29, 2022

Male Clients

1

Konner
Knudtsen

5:00 AM CrossFit

5 x 8 @ 255 lbs

2

Coach
AJ

5:30 PM CrossFit

5 x 8 @ 230 lbs

3

Coach
Crafty

4:15 PM CrossFit

5 x 8 @ 225 lbs

3

Cyril
Cal Ortiz

10:00 AM CrossFit

5 x 8 @ 225 lbs

This one jelly-legged me

3

Dylan
Brown

5:30 PM CrossFit

5 x 8 @ 225 lbs

First sets at 185&205

4

Edward
Waits

5:00 AM CrossFit

5 x 8 @ 205 lbs

5

Coach
Alex

12:00 PM CrossFit

5 x 8 @ 195 lbs

Felt something in my hip on the 4th set

6

Coach
Tony

12:00 PM CrossFit

5 x 8 @ 175 lbs

7

Ashton
Schaffer

4:15 PM CrossFit

5 x 8 @ 165 lbs

7

Steve
Loner

8:30 AM CrossFit

5 x 8 @ 165 lbs

7

Zach
Bethel

12:00 PM CrossFit

5 x 8 @ 165 lbs

8

Cory
Hungerford

10:00 AM CrossFit

5 x 8 @ 160 lbs

9

Coach
Charles

Open Sign in Class (This ...

5 x 8 @ 145 lbs

9

Dillon
Ryan

5:30 PM CrossFit

5 x 8 @ 145 lbs

10

Brendan
Swan

4:15 PM CrossFit

5 x 8 @ 135 lbs

10

Jonah
Cashion

3:00 PM CrossFit

5 x 8 @ 135 lbs

10

Robbie
Ahn

10:00 AM CrossFit

5 x 8 @ 135 lbs

11

Chris
Fiala

4:15 PM CrossFit

5 x 8 @ 125 lbs

lift 135 in 2 weeks

12

Danny
Martinez

6:00 AM CrossFit

5 x 8 @ 115 lbs

12

Lynn
Cashion

6:00 AM CrossFit

5 x 8 @ 115 lbs

12

Tod
W Boorkman

8:30 AM CrossFit

5 x 8 @ 115 lbs

13

Zachary
Grierson

5:30 PM CrossFit

5 x 8 @ 0 lbs

135/155/165/185/205

13

Rob
McDaniel

10:00 AM CrossFit

4 x 8 @ 185 lbs

13

Jeff
McDaniel

10:00 AM CrossFit

1 x 8 @ 95 lbs

Female Clients

1

Coach
Nikki

3:00 PM CrossFit

5 x 8 @ 145 lbs

2

Marysa
Clift

10:00 AM CrossFit

5 x 8 @ 140 lbs

3

Ashley
Fiala

3:00 PM CrossFit

5 x 8 @ 135 lbs

3

Coach
Geo

12:00 PM CrossFit

5 x 8 @ 135 lbs

3

Mallory
Thompson

12:00 PM CrossFit

5 x 8 @ 135 lbs

4

Heather
Heitz

4:15 PM CrossFit

5 x 8 @ 130 lbs

4

Kerri
Evans

5:30 PM CrossFit

5 x 8 @ 130 lbs

4

Private

4:15 PM CrossFit

5 x 8 @ 130 lbs

5

Ann
Kent

10:00 AM CrossFit

5 x 8 @ 120 lbs

5

Bernie
Sarsoza

5:00 AM CrossFit

5 x 8 @ 120 lbs

5

Coach
Annie

10:00 AM CrossFit

5 x 8 @ 120 lbs

5

Coach
Genna

10:00 AM CrossFit

5 x 8 @ 120 lbs

5

Coach
Vangie

10:00 AM CrossFit

5 x 8 @ 120 lbs

5

Heather
Chivington

5:00 AM CrossFit

5 x 8 @ 120 lbs

6

Hayley
Knudtsen

10:00 AM CrossFit

5 x 8 @ 115 lbs

Counted wrong 😂 thanks Annie!

6

Jayme
Pilon

8:30 AM CrossFit

5 x 8 @ 115 lbs

Back squat

7

Arazo
Saadat

12:00 PM CrossFit

5 x 8 @ 110 lbs

7

Elissa
Marshall

5:00 AM CrossFit

5 x 8 @ 110 lbs

7

Kimberly
Torres

12:00 PM CrossFit

5 x 8 @ 110 lbs

7

Sissy
Bojorquez

8:30 AM CrossFit

5 x 8 @ 110 lbs

8

Brooke
Beardsley

8:30 AM CrossFit

5 x 8 @ 105 lbs

8

Coach
K

5:00 AM CrossFit

5 x 8 @ 105 lbs

9

Heather
Turski

8:30 AM CrossFit

5 x 8 @ 100 lbs

10

Chloe
Evans

5:30 PM CrossFit

5 x 8 @ 95 lbs

10

Jen
Loner

8:30 AM CrossFit

5 x 8 @ 95 lbs

10

Renetta
Johnson

8:30 AM CrossFit

5 x 8 @ 95 lbs

11

Sheri
Koch

5:00 AM CrossFit

5 x 8 @ 90 lbs

11

Skylar
Cashion

3:00 PM CrossFit

5 x 8 @ 90 lbs

12

Coach
Kaitlin

5:30 PM CrossFit

5 x 8 @ 85 lbs

12

Sally
Gjeloshaj

8:30 AM CrossFit

5 x 8 @ 85 lbs

13

Gloria
Marrufo

5:30 PM CrossFit

5 x 8 @ 80 lbs

14

Irem
Oz

5:30 PM CrossFit

5 x 8 @ 75 lbs

14

Jaclyn
Murray

5:30 PM CrossFit

5 x 8 @ 75 lbs

15

Rachael
DeLeers

12:00 PM CrossFit

5 x 8 @ 65 lbs

16

Sue “ Q”
Cashion

6:00 AM CrossFit

5 x 8 @ 45 lbs

17

Noelle
Jennings

6:00 AM CrossFit

4 x 8 @ 140 lbs

failed 5th on 3

17

Private

6:00 AM CrossFit

3 x 8 @ 55 lbs