Public Whiteboard

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12/8/2014

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Workout

Not sure what we are going to do today....hahahaha NVM I know now

Yoga/Mobility

https://romwod.com/workout/five-pigeons/

Warm-up

6 min Press warm up

6 minutes of
-5 Burpees
-10 banded face pull aparts
-5 strict press with Band
-5 push press with Band
-5 push jerks with Band

WOD

12/8/2014 (Time)

5 Rounds for time:
10 Handstand Push-ups
15 Close Grip Push-ups

OR

5 Rounds for time:
10 Strict Press
15 Incline Ring Push-ups

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

Whiteboard:

Friday, November 18, 2016

Male Clients

1

christopher
buechler

4:10PM CrossFit

7:27

2

Grant
McHaney

Open Gym 3PM-7:30 PM

9:25

suck it old time!!!!

3

Kevin
Martinez

4:10PM CrossFit

9:36

Handstand push-ups

4

Lee
Ambrose

5:20 PM CrossFit

12:12

1 ab mat

5

Brendon
Jimenez

9:30 AM CrossFit

15:00

4 rounds. HSPUs and PUs. WORK ON HSPUs JERK!

5

Freddy
Aubert

5:20 AM CrossFit

15:00

3 rds, 1 rep

5

King
Ray

4:10PM CrossFit

15:00

3 rounds +8.....working on handstand push-ups trying to use hips ...

5

LLOYD
HARRIS

6:30 PM CrossFit

15:00

1 ab mat - shoulders buggered 3+1

6

Jared
Williams

Open Gym 3PM-7:30 PM

17:45

Suck it old time

7

John
Schwall

4:10PM CrossFit

10:25

8

Ryan
Spitznagel

5:20 AM CrossFit

15:00

3 rounds, 10 reps

Female Clients

1

Buffie
Plack

9:30 AM CrossFit

10:56

20lb, ring push ups

2

Katie
Harris

5:20 PM CrossFit

12:59

3

Angel
Baran

9:30 AM CrossFit

13:16

2 ab mats; close grip pu on incline

4

Emily
Hilton

9:30 AM CrossFit

14:50

25 /bs, last 5 20 lbs

5

Christina
Tovar

4:10PM CrossFit

15:00

4 rounds hspu

6

Brandi
Schwall

4:10PM CrossFit

8:45

7

Brittany
Pickard

4:10PM CrossFit

11:24

15 lb db knee close grip push ups

8

Cara
Lopez

6:30 PM CrossFit

11:39

5 wall walks - 15 Incline ring push ups

9

Heather
Powell

4:10PM CrossFit

11:51

10# db; close grip pu

10

Bianca
Weber

5:20 PM CrossFit

13:47

25lb db sitting on the floor

11

Private

6:30 AM CrossFit

14:58

12

Tabitha
Erickson

6:30 AM CrossFit

15:00

3 ab mats, cg hand release pushups