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Components

Front Squat

Metcon

Settings

Workout

Front Squats

Warm-up

1 Round:
30/24 Calorie Row
10 Cossack Squats
30 Banded Glute Bridges
10 Heavy Goblet Squats
:20 PVC Front Frack Mobility (per side)
10 Empty Bar Front Squats

Strength

Front Squat (15 Minutes to find a heavy 5)

Details:
During the first 3 sets as you build, the first rep of 5 will consist of a 5 second hold at the bottom.

Ex. The first rep of 5, hold at the bottom for 5 seconds. Then, continue with the next 4 reps as normal before racking the bar.

Metcon

Metcon (AMRAP - Rounds and Reps)

15 Minute AMRAP:
400m Run
30 Wall Balls (20/14lbs) (10/9')
15 Toes to Bar

Details:
Run counts as 2 Reps. If you get out the door and start the run before the bell and the run will count.
Scale for toes to bar is 15 heavy weighted sit ups. Your feet should be good underneath a pair of dumbbells for support.

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

Whiteboard:

Monday, October 25, 2021

Male Clients

1

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 5 @ 300 lbs

2

Dre
Flores

5pm CrossFit

1 x 5 @ 275 lbs

3

Laith
Quntar

5pm CrossFit

1 x 5 @ 255 lbs

4

Bryan
Ruezga

5pm CrossFit

1 x 5 @ 245 lbs

4

Jason
Jarrells

4pm CrossFit

1 x 5 @ 245 lbs

5

Adam
Gelfand

6pm CrossFit

1 x 5 @ 236 lbs

5

Nate
Cobb

12pm CrossFit

1 x 5 @ 236 lbs

6

Papi
Aka Teddy

12pm CrossFit

1 x 5 @ 235 lbs

7

Ryan
Keith

7am CrossFit

1 x 5 @ 229 lbs

84 kg

8

Brian
Kalmenson

6am CrossFit

1 x 5 @ 225 lbs

8

Paul
Miller

4pm CrossFit

1 x 5 @ 225 lbs

8

Spencer
Baker

5pm CrossFit

1 x 5 @ 225 lbs

9

Brandon
Thorsten

8am CrossFit

1 x 5 @ 210 lbs

10

Eric
Otero

4pm CrossFit

1 x 5 @ 205 lbs

11

Robby
Tabellija

12pm CrossFit

1 x 5 @ 195 lbs

12

Javier
Morales

5am CrossFit

1 x 5 @ 185 lbs

13

Ryan
Gift

6am CrossFit

1 x 5 @ 170 lbs

14

Anthony
Megliola

6am CrossFit

1 x 5 @ 150 lbs

14

George
M

5am CrossFit

1 x 5 @ 150 lbs

14

Pete
Mc Workman

6am CrossFit

1 x 5 @ 150 lbs

15

John
Hibbard

5am CrossFit

1 x 5 @ 145 lbs

15

Mike
Goss

6pm CrossFit

1 x 5 @ 145 lbs

Back squat after first set

16

Moe
Mubarak

7am CrossFit

1 x 5 @ 125 lbs

17

Chad
Baker

5am CrossFit

1 x 5 @ 115 lbs

Working on my core and shoulder mobility.

17

Miguel
Parra

12pm CrossFit

1 x 5 @ 115 lbs

18

Colin
Courtney

12pm CrossFit

6 x 5 @ 95 lbs

Female Clients

1

Brianna
Perry

4pm CrossFit

1 x 5 @ 175 lbs

2

Jenie
Reyes

8am CrossFit

1 x 5 @ 171 lbs

PR by 1#🤣

3

Amanda
Carson

12pm CrossFit

1 x 5 @ 165 lbs

3

Priscilla
Villarreal

5pm CrossFit

1 x 5 @ 165 lbs

4

Steph
Jarosz

8am CrossFit

1 x 5 @ 155 lbs

Then 3x5 @125

5

Rachael
Hoffman

8am CrossFit

1 x 5 @ 140 lbs

6

Betsy
Gelfand

4pm CrossFit

1 x 5 @ 125 lbs

6

Brenna
Jarrells

4pm CrossFit

1 x 5 @ 125 lbs

6

Emily
Small

7am CrossFit

1 x 5 @ 125 lbs

6

Kym
Janke

12pm CrossFit

1 x 5 @ 125 lbs

7

Donica
Ryder ⛵️

5am CrossFit

1 x 5 @ 115 lbs

7

Heather
Dunn

8am CrossFit

1 x 5 @ 115 lbs

7

Melissa
Gomez

4pm CrossFit

1 x 5 @ 115 lbs

8

Theresa
Brinsa

4pm CrossFit

1 x 5 @ 110 lbs

9

Gretchen
Otero

4pm CrossFit

1 x 5 @ 105 lbs

10

Madison
Rickard

5pm CrossFit

1 x 5 @ 100 lbs

11

Talia
Mercardo

4pm CrossFit

1 x 5 @ 95 lbs

12

Becca
Chang

5pm CrossFit

1 x 5 @ 90 lbs

55/65/75/80/85/90

13

Kaylyn
Gettinger

5pm CrossFit

1 x 5 @ 80 lbs

14

Vienna
Kaiser

8am CrossFit

1 x 3 @ 120 lbs