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Components

Deadlift

Metcon

Settings

Workout

Friday Finisher

Warm-up

3 rounds
Row 250m
6 Superman/Hollow Rock
10m Inch Worm w/ 2 HRPU's

Deadlift (5 X 5 @ 70% 1RM)

Deadlift

20 min cap
Work to get all sets T & G. Keep all sets the same. We are looking for 3 VERY important components here:
1. Heels on the Ground
2. Lumbar Curve maintained on take off
3. Shoulder position in relation to the bar

Metcon (AMRAP - Reps)

8 min AMRAP
1-2-3-4....etc.
Bar Muscle Ups*
2-4-6-8....etc.
Deadlift 225/155
*Substitute 3 Ring Rows & 3 Ring Dips for BMU's

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

Whiteboard:

Friday, October 19, 2018

Male Clients

1

Eric
Knudsen

9:30 AM CrossFit

5 x 5 @ 365 lbs

2

Coach
Jake

12:00 PM CrossFit Advance...

5 x 5 @ 350 lbs

2

Ryan
Aker

12:00 PM CrossFit Advance...

5 x 5 @ 350 lbs

3

Brendan
Swan

4:00 PM CrossFit

5 x 5 @ 320 lbs

4

Mike “Woot”
Wooten

9:30 AM CrossFit

5 x 5 @ 315 lbs

5

Darrin "D"
Kent

5:30 PM CrossFit

5 x 5 @ 295 lbs

5

Tyler
Wood

12:00 PM CrossFit Advance...

5 x 5 @ 295 lbs

6

Chris “Fly
Eagles Fly ...

12:00 PM CrossFit Advance...

5 x 5 @ 275 lbs

6

Coach
Tony

12:00 PM CrossFit Advance...

5 x 5 @ 275 lbs

6

Steve
Loner

10:30 AM Open Gym

5 x 5 @ 275 lbs

7

Patrick
Elsasser

12:00 PM CrossFit Advance...

5 x 5 @ 265 lbs

185/225/225/245/265

8

Scott
Mann

9:30 AM CrossFit

5 x 5 @ 255 lbs

9

Ruben
Sauceda

5:00 AM CrossFit

5 x 5 @ 235 lbs

10

Rafael
Sanchez Vera

5:30 PM CrossFit

5 x 5 @ 215 lbs

11

Coach
Crafty

9:30 AM CrossFit

5 x 5 @ 195 lbs

Female Clients

1

Mallory
Thompson

4:00 PM CrossFit

5 x 5 @ 255 lbs

77.3% of 330#

2

Amy
Wilson

12:00 PM CrossFit Advance...

5 x 5 @ 225 lbs

2

Drienna
Green

9:30 AM CrossFit

5 x 5 @ 225 lbs

3

Coach
Geo

9:30 AM CrossFit

5 x 5 @ 215 lbs

4

Elissa
Marshall

8:30 AM CrossFit

5 x 5 @ 205 lbs

4

Sandy
“Pants” Diaz

4:00 PM CrossFit

5 x 5 @ 205 lbs

4

Silvana
Hunt

5:30 PM CrossFit

5 x 5 @ 205 lbs

5

Coach
K

5:00 AM CrossFit

5 x 5 @ 185 lbs

5

Heather
Turski

12:00 PM CrossFit Advance...

5 x 5 @ 185 lbs

5

Sheri
Koch

8:30 AM CrossFit

5 x 5 @ 185 lbs

5

Sissy
Bojorquez

12:00 PM CrossFit Advance...

5 x 5 @ 185 lbs

6

Coach
Jaime

4:00 PM CrossFit

5 x 5 @ 180 lbs

went off of 255#

7

Ana
V

9:30 AM CrossFit

5 x 5 @ 175 lbs

7

Jayme
Pilon

9:30 AM CrossFit

5 x 5 @ 175 lbs

7

Private

6:00 AM CrossFit

5 x 5 @ 175 lbs

8

Ann
Kent

8:30 AM CrossFit

5 x 5 @ 165 lbs

8

Melanie
Sellars

9:30 AM CrossFit

5 x 5 @ 165 lbs

9

Beth
Johnson

4:00 PM CrossFit

5 x 5 @ 155 lbs

9

Jennifer
Le Fevre

4:00 PM CrossFit

5 x 5 @ 155 lbs

9

Victoria
Covarrubias

5:00 AM CrossFit

5 x 5 @ 155 lbs

9

Yianoula
“Nola” Warne

9:30 AM CrossFit

5 x 5 @ 155 lbs

10

Bautista “B”
Spears

12:00 PM CrossFit Advance...

5 x 5 @ 145 lbs

10

Dawn
Levins

5:00 AM CrossFit

5 x 5 @ 145 lbs

11

Leah
Braun

9:30 AM CrossFit

5 x 5 @ 125 lbs

11

Sally
Gjeloshaj

9:30 AM CrossFit

5 x 5 @ 125 lbs

12

Josie
Spence

9:30 AM CrossFit

5 x 5 @ 105 lbs

12

Veronica “V2”
Tapia

9:30 AM CrossFit

5 x 5 @ 105 lbs

13

Samantha
Salazar

5:30 PM CrossFit

5 x 5 @ 70 lbs