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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Renegade - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM 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):
17 (8/9)
Workout
Renegade
WOD
Metcon (Time)
Rx+
12 Renegade Rows (50/35 lb.)
6 DB Clusters
50-ft. Bear Crawl
6 Man Makers
4 rounds
Rx
12 Renegade Rows (35/20 lb.)
6 DB Clusters
50-ft. Bear Crawl
6 Man Makers
4 rounds
Fitness
12 Renegade Rows
6 DB Thrusters
50-ft. Bear Crawl
6 Man Makers
4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 29, 2019
Male Clients
1
Andres
Salazar
9AM CrossFit All Levels
15:47
400m
2
#Sean
Wieser
4:30pm CrossFit All Level...
17:30
3
Francisco
Garcia
4:30pm CrossFit All Level...
19:20
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
20:35
5
Del
Tutt
5:30pm CrossFit All Level...
24:56
6
Ron
Fleming
4:30pm CrossFit All Level...
13:00
Rx Partner
6
The
Godfather
4:30pm CrossFit All Level...
13:00
Rx Partner
7
Private
9AM CrossFit All Levels
19:40
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
17:59
2
Kate
Gonzalez
4:30pm CrossFit All Level...
20:23
3
Hilary
Thomas
4:30pm CrossFit All Level...
22:19
rough af. w/ naughty coin. watch out coal giver....
4
Amanda
McFarland
5:30pm CrossFit All Level...
23:38
5
Dara
Wieser
9AM CrossFit All Levels
12:40
10lbs each and 10 squat ball before and after
6
Mayra
Ramirez
9AM CrossFit All Levels
15:53
3 rounds #15 Clusters 24w
7
Erica
Lugo
4:30pm CrossFit All Level...
20:14
15lbs/ sh to OH
8
Private
9AM CrossFit All Levels
20:51
9
christina
chaney
5:30pm CrossFit All Level...
23:59
15lbs-knee
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