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Components

Front Squat

Metcon

Settings

Workout

Thursday

Strength

Front Squat (4×3)

Front Squat

4 sets of 3 with a 3-second pause at the bottom of each rep.

Metcon

Metcon (AMRAP - Reps)

4 Rounds:
(:40/:20 at each exercise)
Air Squats
Knee-ins
Calorie Row
V-ups

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

Whiteboard:

Thursday, October 17, 2019

Male Clients

1

David
Spungin

3:30 PM CrossFit

1 x 3 @ 255 lbs

2

Private

5:30 PM CrossFit

1 x 3 @ 185 lbs

2

Mark
Richardson

3:30 PM CrossFit

1 x 3 @ 185 lbs

3

Matthew
Emmons

8:15 AM CrossFit

1 x 3 @ 160 lbs

4

Doug
Kittelsen

8:15 AM CrossFit

1 x 3 @ 135 lbs

5

Cornell
Marshall

9:30 AM CrossFit

1 x 3 @ 115 lbs

5

Dan
Meller

12:15 PM CrossFit

1 x 3 @ 115 lbs

5

John
Hays

9:30 AM CrossFit

1 x 3 @ 115 lbs

5

Matthew
Culligan

5:30 PM CrossFit

1 x 3 @ 115 lbs

6

Tommy
Culligan

5:30 PM CrossFit

1 x 3 @ 15 lbs

Female Clients

1

Christina
Griggs

3:30 PM CrossFit

1 x 3 @ 145 lbs

2

Beata
Wyatt

9:30 AM CrossFit

1 x 3 @ 105 lbs

2

Brooke
Bemis

3:30 PM CrossFit

1 x 3 @ 105 lbs

2

Lia
Christians

8:15 AM CrossFit

1 x 3 @ 105 lbs

2

Susan
McDonald

3:30 PM CrossFit

1 x 3 @ 105 lbs

3

Ann-Marie
whittington

6:00 AM CrossFit

1 x 3 @ 95 lbs

3

MaryBeth
Price

8:15 AM CrossFit

1 x 3 @ 95 lbs

4

Heather
O’Leary

3:30 PM CrossFit

1 x 3 @ 85 lbs

4

Maya
Gonzales

6:00 AM CrossFit

1 x 3 @ 85 lbs

5

Ruthann
Christensen

9:30 AM CrossFit

1 x 3 @ 80 lbs

6

Vicki
Spicer

8:15 AM CrossFit

1 x 3 @ 75 lbs

7

Sarah
Griggs

3:30 PM CrossFit

1 x 3 @ 70 lbs

8

Teri
Heines

4:30 PM CrossFit

1 x 3 @ 65 lbs

9

kathy
long

8:15 AM CrossFit

1 x 3 @ 60 lbs

10

Corinna
Marshall

6:00 AM CrossFit

1 x 3 @ 55 lbs