Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Shoulder Press

Metcon

Settings

Workout

CF - 11/23/21

A:

4 way shoulder stretch(banded) :30 at each

2 sets
:20 hs hold or shoulder taps
:30 bar hang

then
BTN Strict press 3x3 ( light, positional focus )

B: Shoulder Press (1x6 @ 70% 1x 4 @ 80% 3 x 2 85%)

Shoulder Press

C: Metcon (Time)

For time:
21-18-15-12-9
S2 oh 95/65
Lateral burpee over bar

D: Metcon (No Measure)

Accessory Skill

3 sets:
15 hspu (sets of 5); rest :30
15 c2b ( sets of 5)
Rest :90

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

Whiteboard:

Tuesday, November 23, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

3 x 2 @ 200 lbs

155, 180, 200 (3 sets)

2

Matt
Blackburn

5:00 AM CrossFit

3 x 2 @ 165 lbs

3

Jason
Deloney

6:00 PM CrossFit

3 x 2 @ 155 lbs

4

_Stuart
Chandler

5:00 PM CrossFit

3 x 2 @ 150 lbs

4

JD
Mason

5:00 PM CrossFit

3 x 2 @ 150 lbs

5

Tyler
Parker

5:00 AM CrossFit

3 x 2 @ 145 lbs

6

David
Kan

6:00 PM CrossFit

3 x 2 @ 130 lbs

7

Luke
Frauhiger

5:00 PM CrossFit

3 x 2 @ 125 lbs

8

Tom
Daniel

6:00 AM CrossFit

3 x 2 @ 115 lbs

Female Clients

1

Christina
Chandler

5:00 PM CrossFit

3 x 2 @ 105 lbs

2

Becca
Esborg

5:00 PM CrossFit

3 x 2 @ 95 lbs

2

Courtney
Everetts

4:00 PM CrossFit

3 x 2 @ 95 lbs

3

Camille
Cline

11:30 AM CrossFit

3 x 2 @ 90 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

3 x 2 @ 90 lbs

4

Morgan
Webb

6:00 AM CrossFit

3 x 2 @ 80 lbs

5

Kristen
Kerby Graves

6:00 AM CrossFit

3 x 2 @ 75 lbs

6

Audrey
Mitchell

7:00am CrossFit

3 x 2 @ 70 lbs

6

Tiffiny
Oakley

6:00 PM CrossFit

3 x 2 @ 70 lbs

7

Catherine
Yancy

5:00 PM CrossFit

3 x 2 @ 60 lbs

8

Sheena
Dignean

7:00am CrossFit

3 x 2 @ 55 lbs

9

Taylor Marie
Reid

4:00 PM CrossFit

1 x 1 @ 80 lbs