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Step Aerobics

Day 3 of Member Appreciation! Today, we've got "All the Gainz!" Which means if you ever wanted to try any specific product or protein or anything, today's your day!! We will have free samples set up in the front so come and get some! For today's workout, 30 wallballs is a lot, and 90 is even more. And it doesn't help much that you're getting on the bike and then doing step ups too. So really think of this as a longer chipper, establish that easygoing pace, then try and ramp it up on that third round. Also, there are no Wallballs...

Weightlifting

Pause Back Squat + Back Squat (Build to Heavy Set)

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Metcon

Fitness

F: Metcon (Time)

3 Rounds For Time:
20 Medicine Ball Cleans (14/10)
20/14 Calorie Assault Bike
20 Alt. Dumbbell Box Step-ups

Box: 24/20
Dumbbell: 35/20

Open & Performance

OP: Metcon (Time)

3 Rounds For Time:
20 Medicine Ball Cleans (20/14)
20/14 Calorie Assault Bike
20 Alt. Dumbbell Box Step-ups

Box: 24/20
Dumbbell: 50/35

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

Whiteboard:

Wednesday, November 13, 2019

Male Clients

1

Joseph
Stier

3:30 PM Crossfit

1 x 1 @ 325 lbs

2

Private

3:30 PM Crossfit

1 x 1 @ 315 lbs

3

Brent
Buenger

8:00 AM CrossFit

1 x 1 @ 275 lbs

4

Josh
Randall

4:30 PM CrossFit

1 x 1 @ 255 lbs

5

Jeffrey
Stark

4:30 PM CrossFit

1 x 1 @ 225 lbs

5

Matthew
Houde

5:00 AM CrossFit

1 x 1 @ 225 lbs

5

Steven
Shulski

5:00 AM CrossFit

1 x 1 @ 225 lbs

6

James
Reblin

8:00 AM CrossFit

1 x 1 @ 215 lbs

6

Scott
Jackson

6:30 PM Crossfit

1 x 1 @ 215 lbs

7

Travis
Fagerness

5:00 AM CrossFit

1 x 1 @ 200 lbs

8

David
Smith

4:30 PM CrossFit

1 x 1 @ 185 lbs

8

Jack
Ferguson

5:00 AM CrossFit

1 x 1 @ 185 lbs

8

Kyle
Craver

5:00 AM CrossFit

1 x 1 @ 185 lbs

9

Michael
Bostian

3:30 PM Crossfit

1 x 1 @ 135 lbs

10

Andrew
Titche

5:30 PM CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Kimberly
Anderson

6:30 PM Crossfit

1 x 1 @ 200 lbs

2

Cynthia
Brooks

8:00 AM CrossFit

1 x 1 @ 185 lbs

2

Kariann
Stark

8:00 AM CrossFit

1 x 1 @ 185 lbs

3

Megan
Sturgeon

8:00 AM CrossFit

1 x 1 @ 165 lbs

4

Courtney
Randall

4:30 PM CrossFit

1 x 1 @ 145 lbs

4

Lily
Jackson

6:30 PM Crossfit

1 x 1 @ 145 lbs

5

Ali
Florence

5:30 PM CrossFit

1 x 1 @ 135 lbs

5

Anastacia
Wagner

6:30 PM Crossfit

1 x 1 @ 135 lbs

5

Keri
Enriquez

5:30 PM CrossFit

1 x 1 @ 135 lbs

6

Samantha
Vigil

8:00 AM CrossFit

1 x 1 @ 130 lbs

7

Sarah
Armengau

5:00 AM CrossFit

1 x 1 @ 125 lbs

8

Sarah
Collins

4:30 PM CrossFit

1 x 2 @ 115 lbs

8

Megan
Fabry

6:30 PM Crossfit

1 x 1 @ 115 lbs

8

Tammy
Houde

8:00 AM CrossFit

1 x 1 @ 115 lbs

9

Anna
Brimmer

9:00AM to 12:30PM Open Gy...

1 x 1 @ 105 lbs

9

Kimberly
Johnson

5:00 AM CrossFit

1 x 1 @ 105 lbs

neck issues

9

Michelle
Hancock

4:30 PM CrossFit

1 x 1 @ 105 lbs

9

Nancy
Fairbanks

4:30 PM CrossFit

1 x 1 @ 105 lbs

9

Samantha
Sullivan

6:30 PM Crossfit

1 x 1 @ 105 lbs

10

Vanessa
Stier

9:00AM to 12:30PM Open Gy...

1 x 1 @ 100 lbs

11

Erin
Johnson

5:00 AM CrossFit

1 x 1 @ 85 lbs

11

Jennifer
Isbell

5:00 AM CrossFit

1 x 1 @ 85 lbs

12

Andrea
Fabry

3:30 PM Crossfit

1 x 1 @ 75 lbs

13

Fatemma
Soto-Herrera

5:30 PM CrossFit

1 x 1 @ 65 lbs

14

Nathaly
Brunt

6:30 PM Crossfit

3 x 3 @ 10 lbs