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Front Squat

Metcon

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Workout

11/23/16

Normal class times today. Thursday 9:30am ONLY, Friday 10am ONLY, Saturday & Sunday normal class times.

Weightlifting

Front Squat (4x3 70%)

Front Squat

Metcon

Metcon (Time)

For time:
30 C2B
30 OHS (95/65#)
20 Bar MU
20 OHS 95/65 ADV135/95#
10 Ring MU
10 OHS 95/65, ADV185/135

ADV RX OHS weight will increase every round RX stays the same.

scaled WOD
30 PU
30 OHS 75/55
20 PU
20 OHS 75/55
10 C2B
10 OHS 75/55

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

Whiteboard:

Wednesday, November 23, 2016

Male Clients

1

Colby
Wollak

6:30 AM CrossFit

4 x 3 @ 255 lbs

2

Kyle
Baker

5:30 PM CrossFit

4 x 3 @ 245 lbs

3

Eric
Olinger

4:00 PM CrossFit

4 x 3 @ 185 lbs

4

Jason
Leach

12:00 PM CrossFit

4 x 3 @ 175 lbs

5

Zack
DeBerry

5:30 AM CrossFit

4 x 3 @ 165 lbs

6

Bob
Swadley

8:30AM CrossFit Class

4 x 3 @ 160 lbs

7

Brent
Miller

8:30AM CrossFit Class

4 x 3 @ 155 lbs

7

Brian
Shannon

6:30 PM CrossFit

4 x 3 @ 155 lbs

7

Darius
Nouri

8:30AM CrossFit Class

4 x 3 @ 155 lbs

7

Jack
Carter

5:30 PM CrossFit

4 x 3 @ 155 lbs

7

Lanny
Natoli

8:30AM CrossFit Class

4 x 3 @ 155 lbs

7

Nick
DiSabato

4:00 PM CrossFit

4 x 3 @ 155 lbs

7

Tom
Collins

4:00 PM CrossFit

4 x 3 @ 155 lbs

8

Chris
Morales

9:30 AM CrossFit

4 x 3 @ 150 lbs

9

Nick
Caruso

6:30 AM CrossFit

4 x 3 @ 145 lbs

10

Jim
Tuttle

6:30 AM CrossFit

4 x 3 @ 120 lbs

11

Adam
McCall

4:00 PM CrossFit

4 x 3 @ 115 lbs

11

Marcio
Lima

8:30AM CrossFit Class

4 x 3 @ 115 lbs

11

Ty
Callaway

9:30 AM CrossFit

4 x 3 @ 115 lbs

12

Rhett
Reiser

9:30 AM CrossFit

4 x 3 @ 95 lbs

13

Vinnie
DiSabato

4:00 PM CrossFit

4 x 3 @ 85 lbs

14

Drew
Callaway

9:30 AM CrossFit

4 x 3 @ 65 lbs

14

Langdon
McCall

4:00 PM CrossFit

4 x 3 @ 65 lbs

15

Brady
Swadley

8:30AM CrossFit Class

4 x 3 @ 45 lbs

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

4 x 3 @ 135 lbs

2

Jenn
Warcola

8:30AM CrossFit Class

4 x 3 @ 110 lbs

2

Jennifer
Taylor

12:00 PM CrossFit

4 x 3 @ 110 lbs

3

Katie
Powell

4:00 PM CrossFit

4 x 3 @ 105 lbs

3

Stacey
Nance

6:30 PM CrossFit

4 x 3 @ 105 lbs

4

Megan
Frasure

6:30 AM CrossFit

4 x 3 @ 100 lbs

5

Susan
Sterling

5:30 AM CrossFit

4 x 3 @ 95 lbs

6

Karina
Collins

4:00 PM CrossFit

4 x 3 @ 85 lbs

7

Shannon
Fichter

5:30 PM CrossFit

4 x 3 @ 75 lbs

8

Kayla
Whitlock

6:30 PM CrossFit

4 x 3 @ 45 lbs

8

Linda
Royston

4:00 PM CrossFit

4 x 3 @ 45 lbs

35# 45#