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11/2/16

Starting this week, we will incorporate new strength program that will have extra strength work programmed under Regional Athletes in WODify. The program coincides with our WODs. This is not for everyone. Again, it is EXTRA work. If you decide to follow this extra work please DO NOT let it interfere with the regular class times you are attending. It will start with a general 4 week cycle that will end with heavy singles in the snatch and clean & jerk. From there, the programming will build into longer cycles with various points for testing of the back squat, front squat, snatch and clean & jerk. The programming will adjust appropriately as the CrossFit Open/Regionals season nears.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAPx20min
10 C2B
10 Push-ups
15 Air Squats
200m Run

ADV RX
5 Bar MU
10 Chest Slapping Push-ups

Metcon

Metcon (AMRAP - Reps)

EMOMx6min:
Odd: AMRAP T2B
Even: Rest

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

Whiteboard:

Wednesday, November 02, 2016

Male Clients

1

Kyle
Baker

6:30 PM CrossFit

7 + 2

2

Derek
Halford

8:30AM CrossFit Class

6 + 1

3

Toni
Huber

5:30 AM CrossFit

6 + 0

4

Jordan
Propst

6:30 PM CrossFit

5 + 15

5

Eli
Joy

8:30AM CrossFit Class

5 + 0

6

Eric
Olinger

12:00 PM CrossFit

7 + 35

7

Darius
Nouri

8:30AM CrossFit Class

7 + 8

8

Josh
Roberts

5:30 PM CrossFit

7 + 5

9

Hap
Clayton

8:30AM CrossFit Class

7 + 0

10

Brandon
Hedrick

5:30 AM CrossFit

6 + 35

10

Tommy
Grey

5:30 PM CrossFit

6 + 35

11

Brian
Shannon

6:30 PM CrossFit

5 + 10

12

Patrick
Mizzell

8:30AM CrossFit Class

4 + 6

13

Shawn
Deluca

6:30 PM CrossFit

11 + 9

rr, pu, squats, run

14

Daniel
Leatherman

5:30 AM CrossFit

9 + 0

ring rows

15

Case
Curwood

4:00 PM CrossFit

8 + 1

16

Danny
Eckard

5:30 AM CrossFit

7 + 35

ring rows

16

Stephen
Kent

5:30 AM CrossFit

7 + 35

ring pulls

16

Tom
Collins

5:30 PM CrossFit

7 + 35

pu

17

Ty
Callaway

4:00 PM CrossFit

7 + 8

18

Bob
Swadley

12:00 PM CrossFit

7 + 7

RR

19

Johnny
Babitz

4:00 PM CrossFit

7 + 3

20

Drew
Callaway

4:00 PM CrossFit

7 + 2

21

Brent
Miller

8:30AM CrossFit Class

6 + 35

pullups

22

Rhett
Reiser

4:00 PM CrossFit

6 + 20

23

Brady
Swadley

4:00 PM CrossFit

6 + 13

24

Bill
Knight

4:00 PM CrossFit

6 + 0

not really pull ups

24

Private

4:00 PM CrossFit

6 + 0

25

Justin
Lincoln

5:30 AM CrossFit

5 + 20

26

Private

9:30 AM CrossFit

5 + 9

27

Jonathan
Austin

5:30 AM CrossFit

5 + 7

Rx movement missed some c2bs

28

Nick
DiSabato

4:00 PM CrossFit

5 + 0

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

7 + 0

2

Brittany
Bowden

6:30 PM CrossFit

5 + 0

3

Myra
Harmon

12:00 PM CrossFit

7 + 9

4

Cambell
Vander Haar

4:00 PM CrossFit

7 + 6

5

Private

8:30AM CrossFit Class

5 + 31

6

Miranda
Morales

8:30AM CrossFit Class

5 + 0

7

Amanda
Vander Haar

5:30 PM CrossFit

4 + 8

Bar MU...ouch!

8

Jenn
Warcola

8:30AM CrossFit Class

4 + 5

9

Jennifer
Harpster

9:30 AM CrossFit

8 + 34

rr

10

Angie
Clayton

9:30 AM CrossFit

8 + 21

rr

11

Stacey
Nance

6:30 PM CrossFit

8 + 1

12

Shannon
Fichter

5:30 AM CrossFit

8 + 0

rr, knee up

13

Rhonda
Halford

12:00 PM CrossFit

7 + 35

rr rower

14

Karina
Collins

5:30 PM CrossFit

7 + 32

rr

15

Megan
Frasure

6:30 PM CrossFit

7 + 10

rr/hrpu/squat/run; pullups first round

16

Linda
Royston

8:30AM CrossFit Class

6 + 35

rr

16

Nikki
Stewart

5:30 PM CrossFit

6 + 35

pull ups

16

Starr
Boler

9:30 AM CrossFit

6 + 35

Rr straight legs& back Pu mixed reg & knee Speed walk

17

Catie
Hedrick

9:30 AM CrossFit

6 + 14

rr

18

Amanda
Mendez

8:30AM CrossFit Class

6 + 5

ring rows

19

Kelly
Nouri

9:30 AM CrossFit

5 + 30

all pull ups!!!!

20

Lauran
Stump

6:30 PM CrossFit

5 + 16

rr

21

Alyson
Knight

4:00 PM CrossFit

4 + 30

bar MUs, regular PU