Public Whiteboard

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Metcon

Metcon

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Workout

Full body

***New schedule starting next week!!! 5:00am classes start Monday 10/18 M-F :) ***7:00pm M-W no longer running

Warm-up

3 Rounds:
200m Run
10 GHD Sit-ups
10 D-ball Slams (40/30lbs)
10 Alternating Dumbbell Snatches (moderately heavy)

Accessory Work

Metcon (Distance)

EMOM x 12 Minutes:
Minute 1: 8-10 GHD Hip Extensions (with pause at the top)
Minute 2: 4-6 Strict Toes to Bar / Knee Raises
Minute 3: 4-6 Box Jumps (30/24" or greater)

Tracking highest set of 4-6 box jumps.

Metcon

Metcon (Time)

2 Rounds:
30 DB Box Step Overs (50/30's @ 24/20")
30 Pull-ups
30/24 Calories (your choice)
30 Toes to Bar
30 Devil's Presses (50/30's)

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

Whiteboard:

Wednesday, October 13, 2021

Male Clients

1

Daniel
Schaerer

6am CrossFit

0.94 meters

1

Ryan
Gift

6am CrossFit

0.94 meters

2

Connor
Miller 🍟 🍔

6pm CrossFit

0.91 meters

2

Eric
Otero

4pm CrossFit

0.91 meters

3

Robby
Tabellija

12pm CrossFit

0.76 meters

3

Troy
Taylor

4pm CrossFit

0.76 meters

4

Brandon
Thorsten

4pm CrossFit

0.61 meters

5

John
King

12pm CrossFit

0.76 meters

Strict keg raises

6

Private

6am CrossFit

0.61 meters

6

John
Hibbard

6am CrossFit

0.61 meters

7

Emilio
Lee

12pm CrossFit

0 meters

I did 10 reps each set: - GHD hit extensions - strict toe to bar ...

Female Clients

1

Lindsey
Hempy

6am CrossFit

0.76 meters

2

Rachael
Hoffman

4pm CrossFit

0.69 meters

24” box + 25 and 15 plates

3

Maria
Mercado

6pm CrossFit

0.61 meters

3

Steph
Jarosz

8am CrossFit

0.61 meters

10,5,6 rep scheme

4

Sharon
Lo

6pm CrossFit

24000 meters

5

Cierra
🌌

6pm CrossFit

0.69 meters

6

Janis
Green

8am CrossFit

0.51 meters

Step up

7

Kortnie
Perez

6pm CrossFit

0.5 meters

normal box w/ 35lb plate

8

Vienna
Kaiser

8am CrossFit

0.46 meters