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Components

Front Squat

Metcon

Settings

Workout

10.26.2021

Warm-up

2 Sets:
10 Leg Swings
10 Push-ups

On a 5:00 Clock
10 Deadlifts
10 High Knees
10 Butt Kickers
10 Alternating Elbow Punches

Warm-Up

3 Warm-up Sets:
10 Front Squats (unweighted)
100 meter run

Strength

Front Squat (10-10-10 )

Front Squat

From the ground: Rest 90 sec between sets

Metcon

Metcon (Time)

3 Rounds For Time:
800m Run
50 Deadlifts (95/65#)

Intermediate: 75/55#

Beginner: 600 meter run

Work Your Weakness (Strength;Skill;Stamina)

EMOM 10:
3-6 Bar Muscle-ups

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

Whiteboard:

Tuesday, October 26, 2021

Male Clients

1

Kourtland
Hite

6:00 pm CrossFit

1 x 10 @ 195 lbs

2

Amir
Ehrmann

5:00 pm CrossFit

1 x 10 @ 190 lbs

3

Matt
Haile

6:00 pm CrossFit

1 x 10 @ 185 lbs

115,155,185

3

Private

12:00 PM CrossFit

1 x 10 @ 185 lbs

4

David
Guerra

5:00 am CrossFit

1 x 10 @ 165 lbs

5

Benjamin
Brown

12:00 PM CrossFit

1 x 10 @ 155 lbs

135/145/155

6

Mark
Brooks

5:00 am CrossFit

1 x 10 @ 145 lbs

95,125,145

6

Nabin
Kaini

12:00 PM CrossFit

1 x 10 @ 145 lbs

7

Anastacio
Nieves

12:00 PM CrossFit

1 x 10 @ 135 lbs

185lbs x5

7

Private

6:00 am CrossFit

1 x 10 @ 135 lbs

7

Ronen
Nagar

7:00pm CrossFit

1 x 10 @ 135 lbs

8

Ryan
Parker

6:00 am CrossFit

3 x 10 @ 125 lbs

8

Daz
Williams

6:00 am CrossFit

1 x 10 @ 125 lbs

8

Jason
Pavelka

CrossFit: 8:00 AM Open Gy...

1 x 10 @ 125 lbs

6am

8

John
Curl

6:00 am CrossFit

1 x 10 @ 125 lbs

8

Venkatesh
Bandaru

7:00 am CrossFit

1 x 10 @ 125 lbs

9

Antonio
Perez

8:00 PM CrossFit

1 x 10 @ 115 lbs

9

Chance
Oliver

6:00 am CrossFit

1 x 10 @ 115 lbs

9

Eric
Micek

6:00 am CrossFit

1 x 10 @ 115 lbs

9

Ido
Nagar

7:00pm CrossFit

1 x 10 @ 115 lbs

9

Jeff
Carenza

6:00 am CrossFit

1 x 10 @ 115 lbs

95-105-115

10

Marc
Jones

5:00 am CrossFit

1 x 10 @ 105 lbs

10

Tom
Machness

6:00 pm CrossFit

1 x 10 @ 105 lbs

11

Ram
Machness

6:00 pm CrossFit

1 x 10 @ 95 lbs

65, 85, 95

12

Vinod
Nutakki

5:00 pm CrossFit

1 x 10 @ 75 lbs

13

Craig
Kamrowski

5:00 pm CrossFit

1 x 10 @ 45 lbs

Female Clients

1

titan
chijioke

12:00 PM CrossFit

1 x 10 @ 135 lbs

2

Private

5:00 pm CrossFit

1 x 10 @ 105 lbs

2

Judy
Russell

5:00 pm CrossFit

1 x 10 @ 105 lbs

3

Courtney
Tibiletti

5:00 am CrossFit

1 x 10 @ 95 lbs

4

MARGUERITE
ALBA

12:00 PM CrossFit

1 x 10 @ 85 lbs

4

Natalee
Peak

6:00 am CrossFit

1 x 10 @ 85 lbs

Sore but no pain 😃

5

Cathy
Landry

12:00 PM CrossFit

1 x 10 @ 75 lbs

5

Luz
Retana

8:00 PM CrossFit

1 x 10 @ 75 lbs

6

Angey
Williams

12:00 PM CrossFit

1 x 10 @ 70 lbs

55/65/70

6

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

1 x 10 @ 70 lbs

7

Carley
Hanley

5:00 am CrossFit

1 x 10 @ 65 lbs

7

Keren
Nehory

7:00 am CrossFit

1 x 10 @ 65 lbs

7

Stephanie
Carenza

5:00 am CrossFit

1 x 10 @ 65 lbs

8

Kristie
Brooks

5:00 am CrossFit

1 x 10 @ 55 lbs

8

Shivani
Patel

5:00 am CrossFit

1 x 10 @ 55 lbs

9

Susan
Jost

5:00 am CrossFit

1 x 10 @ 50 lbs

10

Claudia
Travers

5:00 pm CrossFit

1 x 10 @ 40 lbs