Public Whiteboard

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Components

BTN PRESS

Push Press

Push Jerk

Metcon

Settings

Workout

Stable Lockout

Weightlifting

EMOM X 12
Looking to climb in weight
Throughout as form allows.

1-4: BTN PRESS (5 reps)

Behind the neck

5-8: Push Press (3 reps)

Push Press

9-12: Push Jerk (Technique work or heavy single)

Push Jerk

WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 14

10/8 ROW OR 8/6 BIKE
10 Double DB burpee box step ups 24/20
150 run (15 reps, one way traffic)
10 BBJO

CFT Update

Schedule: the last class this evening will be at 6 PM instead of 6:15 PM
CFT Core club: refer to Stacey‘s post in the family page, or see the whiteboard at the gym.

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

Whiteboard:

Wednesday, October 07, 2020

Clients:

Clients

1

Black
Steve

12PM WOD

1 x 5 @ 135 lbs

2

Lebanese
Hercules

6AM WOD

1 x 5 @ 115 lbs

3

Ricky
Pratt

5PM WOD

1 x 5 @ 110.25 lbs

4

Adam
Motycka

6PM WOD

1 x 5 @ 95 lbs

5

Jerry
Fairchild

6PM WOD

1 x 5 @ 75 lbs

5

Tiffany
Akeman

12PM WOD

1 x 5 @ 75 lbs

4 at 80#

6

Madeline
Shearman

6AM WOD

1 x 5 @ 65 lbs

6

Marcus
Snell

6PM WOD

1 x 5 @ 65 lbs

6

Mark
Shearman

6PM WOD

1 x 5 @ 65 lbs

6

nick
davis

5PM WOD

1 x 5 @ 65 lbs

6

Nicole
Dailey

6PM WOD

1 x 5 @ 65 lbs

7

Karason
Gladney

6AM WOD

1 x 5 @ 60 lbs

7

Nikki
Barbell

12PM WOD

1 x 5 @ 60 lbs

gross

7

Stacey
Ice

6AM WOD

1 x 5 @ 60 lbs

8

Erin
Konopacke

6PM WOD

1 x 5 @ 55 lbs

9

Kandy
Justice

12PM WOD

1 x 5 @ 45 lbs

9

rosa
sutphin

12PM WOD

1 x 5 @ 45 lbs

9

RUTH
Rusch

6AM WOD

1 x 5 @ 45 lbs

10

Melissa
Bieniek

5PM WOD

1 x 5 @ 35 lbs

10

Sarah
Godie

6PM WOD

1 x 5 @ 35 lbs