Public Whiteboard

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Components

Metcon

Metcon

Back Squat

Settings

Workout

Sat

Metcon (Time)

21-15-9 of
Box jumps
KB swing 70/53
Time cap - 6 min

Metcon (Time)

21-15-9 of
Ring dips
Power clean 115/75
Time cap - 6 min
Use CGPU to scale dips

Back Squat (Build to a 10 rep max in 15 min)

Back Squat

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Whiteboard:

Saturday, November 05, 2016

Male Clients

1

Rich
Roskopf

9:30 AM BRING A FRIEND!

3:22

2

HP
Park

9:30 AM BRING A FRIEND!

3:28

3

Nolan
Fisk

9:30 AM BRING A FRIEND!

3:30

4

Dean
Durfee

9:30 AM BRING A FRIEND!

3:49

5

Tom
Holt

9:30 AM BRING A FRIEND!

4:13

6

Jonathan
Bermudez

7:00 AM BRING A FRIEND!

4:26

7

Jason
Roraback

7:00 AM BRING A FRIEND!

6:00

115

8

Joe
McCoy

8:15 AM BRING A FRIEND!

3:39

Rx+88#

9

Fred
Peterson

8:15 AM BRING A FRIEND!

3:40

53#

10

Cody
Koenig

9:30 AM BRING A FRIEND!

3:57

62lb kb

11

Private

7:00 AM BRING A FRIEND!

4:04

12

Alex
Matsuda

7:00 AM BRING A FRIEND!

4:25

13

Tim
Larkin

9:30 AM BRING A FRIEND!

4:48

#53 KB

Female Clients

1

Colleen
Beatty

8:15 AM BRING A FRIEND!

2:58

2

Kayt
Gooding

7:00 AM BRING A FRIEND!

3:18

3

miki
hipp

9:30 AM BRING A FRIEND!

3:22

4

Christine
Ford

9:30 AM BRING A FRIEND!

3:31

5

Colette
Matsuda

7:00 AM BRING A FRIEND!

4:00

6

Katelin
Turner

9:30 AM BRING A FRIEND!

4:05

7

Rana
Schnaubelt

7:00 AM BRING A FRIEND!

4:06

2nd

8

Private

7:00 AM BRING A FRIEND!

4:13

9

Rebekah
Brown

8:15 AM BRING A FRIEND!

3:37

36#

10

Jen
Thomason

7:00 AM BRING A FRIEND!

4:55

35lbs KB

11

Jennifer
Larson

8:15 AM BRING A FRIEND!

5:45

55lb and box pus