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Components
Front Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Squat Friday - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (12/10)
Workout
Squat Friday
Weightlifting
Front Squat (5 x 3 )
Front Squat
WOD
Metcon (Time)
Rx
9 Ball Slams (20/15)
9 Burpee Box Jump Overs (24/20)
12 Ball Slams
12 Burpee Box Jumps Overs
15 Ball Slams
15 Burpee Box Jump Overs
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, November 23, 2018
Male Clients
1
Lyman
Anderson
6:30pm CrossFit All Level...
5 x 3 @ 230 lbs
2
Michael
Mowry
4:30pm CrossFit All Level...
5 x 3 @ 225 lbs
3
Brian
Prout
4:30pm CrossFit All Level...
5 x 3 @ 215 lbs
4
Aaron
Barvitz
4:30pm CrossFit All Level...
5 x 3 @ 205 lbs
4
John
Cao
9am CrossFit All Levels
5 x 3 @ 205 lbs
4
Jon
Fallon
5:30pm CrossFit All Level...
5 x 3 @ 205 lbs
5
Andres
Salazar
9am CrossFit All Levels
5 x 3 @ 185 lbs
5
Brian
Welty
9am CrossFit All Levels
5 x 3 @ 185 lbs
5
Brock
Johnson
9am CrossFit All Levels
5 x 3 @ 185 lbs
5
Private
4:30pm CrossFit All Level...
5 x 3 @ 185 lbs
6
Brian
Kohl
9am CrossFit All Levels
5 x 3 @ 145 lbs
Think I can do 160
6
Mike
Rogers
4:30pm CrossFit All Level...
5 x 3 @ 145 lbs
Female Clients
1
amy
an
9am CrossFit All Levels
5 x 3 @ 105 lbs
1
Mia
McCorkel
6:30pm CrossFit All Level...
5 x 3 @ 105 lbs
2
Amanda
Phox
4:30pm CrossFit All Level...
5 x 3 @ 100 lbs
2
Rose
Hernandez
9am CrossFit All Levels
5 x 3 @ 100 lbs
3
Catalina
Johnson
9am CrossFit All Levels
5 x 3 @ 95 lbs
4
Hilary
Thomas
9am CrossFit All Levels
5 x 3 @ 85 lbs
Disclaimer: does not include pregnancy weight 😜
4
Laurel
Ggwilliam
4:30pm CrossFit All Level...
5 x 3 @ 85 lbs
4
Savanna
Fallon
6:30pm CrossFit All Level...
5 x 3 @ 85 lbs
5
Erica
Lugo
4:30pm CrossFit All Level...
5 x 3 @ 45 lbs
6
Kendra
Lowry
9am CrossFit All Levels
3 x 3 @ 160 lbs
Ran out of time 3x3 instead of 5x3
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