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Front Squat

Metcon

Settings

Workout

CF - 10/4/21

A:

200m run
into
3 rds
10 each leg reverse lunges
10 KB Goblet squats
5 lunges each

B: Front Squat (2x7 @60% 2x2 @80%)

C: Metcon (2 Rounds for time)

2 Sets:

2 rounds
5 deadlift 95/65
5 hang squat cleans
8 bfb
rest 2:00

*you will do the 2 rds (5/5/8/5/5/8) then rest 2:00 and repeat

D: Metcon (No Measure)

Accessory / Strength

4 sets:
20 push up
100' heavy farmer carry
rest :90

Bonus Fitness
accumulate :60 in e/
hanging L-sit
hollow body

Cooldown
banded 4 way hip stretch (:30)
Couch stretch :30 each leg
Standing hamstring stretch :30 each leg

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

Whiteboard:

Monday, October 04, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

2 x 2 @ 335 lbs

245 (60%) & 335 (82.5%)

2

Alex
Adkins

5:00 AM CrossFit

2 x 2 @ 275 lbs

205, 225 x7 2x2@275

2

Janson
Moore

5:00 PM CrossFit

2 x 2 @ 275 lbs

2

Jason
Deloney

6:00 PM CrossFit

2 x 2 @ 275 lbs

205x7, 275x2

2

JD
Mason

5:00 PM CrossFit

2 x 2 @ 275 lbs

2

Mark
Miller

6:00 AM CrossFit

2 x 2 @ 275 lbs

2

Tyler
Parker

5:00 AM CrossFit

2 x 2 @ 275 lbs

3

Michael
Harrington

5:00 AM CrossFit

2 x 2 @ 245 lbs

4

David
Lewis

5:00 PM CrossFit

2 x 2 @ 225 lbs

4

Joel
Mason

6:00 AM CrossFit

2 x 2 @ 225 lbs

5

Derek
Fecteau

11:30 AM CrossFit

2 x 2 @ 215 lbs

6

Ben
Hanback

11:30 AM CrossFit

2 x 2 @ 195 lbs

to 20 inch box

6

Luke
Wylie

5:00 PM CrossFit

2 x 2 @ 195 lbs

7

Brady
Killion

11:30 AM CrossFit

2 x 2 @ 185 lbs

7

Chris
Weber

6:00 PM CrossFit

2 x 2 @ 185 lbs

7

David
Kan

4:00 PM CrossFit

2 x 2 @ 185 lbs

7

Dustin
Dowell

11:30 AM CrossFit

2 x 2 @ 185 lbs

7 x 135 2 x 185 7 x 135 2 x 185

7

Nate
Morrow

5:00 AM CrossFit

2 x 2 @ 185 lbs

7

Voncha
Reddy

7:00am CrossFit

2 x 2 @ 185 lbs

8

Tom
Daniel

4:00 PM CrossFit

2 x 2 @ 165 lbs

9

Chris
Beavers

6:00 AM CrossFit

2 x 2 @ 155 lbs

Female Clients

1

Marlowe
Hillyer

6:00 AM CrossFit

2 x 2 @ 205 lbs

2

Melanie
Velazquez

11:30 AM CrossFit

2 x 2 @ 180 lbs

3

Maddison
McBurnie

5:00 PM CrossFit

2 x 2 @ 175 lbs

4

Colette
SavageJones

5:00 AM CrossFit

2 x 2 @ 160 lbs

5

Jessica
Dodd

5:00 PM CrossFit

2 x 2 @ 145 lbs

5

Jordan
Wylie

5:00 PM CrossFit

2 x 2 @ 145 lbs

5

Tess
Free

11:30 AM CrossFit

2 x 2 @ 145 lbs

6

Brittany
Hanback

11:30 AM CrossFit

2 x 2 @ 140 lbs

7

Alaina
Hahnfeldt

6:00 PM CrossFit

2 x 2 @ 135 lbs

2x7 @105

7

Amy
Rahn

4:00 PM CrossFit

2 x 2 @ 135 lbs

7

Morgan
Webb

5:00 AM CrossFit

2 x 2 @ 135 lbs

7

Tiffiny
Oakley

6:00 PM CrossFit

2 x 2 @ 135 lbs

7

Tori
Tesmer

4:00 PM CrossFit

2 x 2 @ 135 lbs

8

Laura
Kim

6:00 PM CrossFit

2 x 2 @ 130 lbs

8

Shannon
Lyczkowski

6:00 PM CrossFit

2 x 2 @ 130 lbs

9

Sage
West

11:30 AM CrossFit

2 x 2 @ 125 lbs

10

Private

6:00 PM CrossFit

2 x 2 @ 115 lbs

11

Viviana
Gutierrez

6:00 AM CrossFit

2 x 2 @ 105 lbs

2X7 85 2X2 105

12

Private

4:00 PM CrossFit

2 x 2 @ 100 lbs

12

Taylor Marie
Reid

4:00 PM CrossFit

2 x 2 @ 100 lbs