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Components
Metcon
Settings
Location
(All)
Fusion Training
Program
CrossFit
Date
Workout
Gaston - Fusion Training
Class
(All)
6:15 AM
8:15 AM
9:15 AM OPEN GYM
10:15 AM OPEN GYM
11:15 AM OPEN GYM
12:15 PM
1:30 PM OPEN GYM
2:30 PM OPEN GYM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
40 (21/19)
Workout
Gaston
On Wednesday's, we do Core! (Mean Girls reference) We are kicking things off today with some core and pulling/pressing work. Love Taps will likely be a new movement for most of you, or you may have heard them called something different. They'll light up your hip flexors like it's their job (and it is!) Today's workout will be done with a partner. These are great for short bursts of effort followed by rest and will ensure you are toning down a bit before the Open workout on Friday. To help prevent excessive soreness, the Deadlifts must be done in singles today. that means you'll set up at the bar, stand up with the bar, then drop the bar from the finished position. Then repeat until 7 reps are completed. The Double Unders should take no longer than 40 seconds so either commit to 40 seconds of practice or 60 Single Unders so that you stay moving but don't keep your partner resting too long. Leggo!
A: Metcon (No Measure)
3 RNFT
15 DB Bentover Rows
15 Hollow Rocks
15 Push-Ups
15 Love Taps
B: Metcon (Time)
With a partner, 7 Rounds EACH For Time (Time Cap: 16 minutes)
7x 1 Deadlift* (225/155)
30 Double Unders
*Barbell MUST be dropped at the top of the rep. Reset at the bottom for each of the seven reps. No touch-n-go allowed today.
Partners will take turns completely an entire round. Each will complete 7 so there are 14 total rounds.
Mobility
Iron Cross (
https://youtu.be/h3I4wpQ0FDc
)
Downward Dog + Calf Stretch (
https://youtu.be/KfkS-59DiLU
)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 23, 2019
Male Clients
1
Nicholas
Owens
1:30 PM OPEN GYM
10:38
W Eric
2
Ford
Whatley
6:15 AM
12:23
w/ christina
3
Shane
Sasser
5:30 PM
13:09
With Donny
4
Andrew
Smith
6:30 PM
13:21
Partnered with the Chris! (but which one?!)
5
Dustin
Emrich
4:30 PM
13:32
w/ Roman
5
Roman
Joyce
4:30 PM
13:32
With Dustin
6
Nathan
Calderon
3:30 PM
13:48
w/ daniel
7
Michael
Moore
2:30 PM OPEN GYM
14:56
8
Todd
Godwin
3:30 PM
16:00
1 rd left to do for Eddie and I. We finished after the clock ran ...
9
Justin
Brewer
4:30 PM
6:55
EMOM
10
Dan
Baker
3:30 PM
13:48
single unders
11
Chris
Little
6:30 PM
13:57
60 su, 35 lb dl
11
Kent
Rittschof
6:30 PM
13:57
205, du
12
Don
Wages
8:15 AM
14:20
13
David
McLendon
4:30 PM
15:00
13
Denys
Miller
6:15 AM
15:00
Partner w/ Nathan 165 lbs
13
Nathan
Miller
6:15 AM
15:00
partner with denys 115lb
13
Trevor
Senter
4:30 PM
15:00
14
Luke
Miller
3:30 PM
15:33
15
CHRIS
TURNER
6:30 PM
15:46
Single Under w/ Shane
16
Kashyap
Patel
3:30 PM
15:53
Female Clients
1
Emily
Espinoza
5:30 PM
12:27
2
Janet
Lanier
1:30 PM OPEN GYM
13:10
No partner 1 minute rest after each round in place of the partner...
3
Taylor
Schrull
4:30 PM
13:22
With lauren :)
4
Haley
O'Toole
8:15 AM
13:32
with caitlin :)
5
Kristen
Knaack
3:30 PM
13:37
partner: mj
6
Emma
Williams
4:30 PM
16:00
6
Janetta
Alabi-Isama
4:30 PM
16:00
6rds 2reps/SOLO
7
Lauren
Bradshaw
4:30 PM
13:22
With Taylor!
8
Amanda
Carden
8:15 AM
13:30
Dead lifts 155 40 single unders - knee
9
Mj
Rivera
3:30 PM
13:37
Weight 115
10
Taylor
Barker
5:30 PM
14:00
103 lb
11
Sherry
Wages
8:15 AM
14:20
12
Analeigh
Chamser
6:30 PM
14:21
115lbs
13
Dawn
Branch
6:15 AM
14:31
#103, singles, w. Lauren
13
Private
6:15 AM
14:31
14
Noelle
Hutcheson
12:15 PM
14:32
85lb
15
Rivers
Czech
3:30 PM
15:53
did rx first 3 rounds then did 125
16
Elena
McLendon
4:30 PM
16:00
6 rounds partnered w Emma #85
16
Juliann
Sergi McBrayer
8:15 AM
16:00
#115;SUs
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