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Workout

12.6.19

Ugly Sweater Christmas Party This Saturday 730pm At Momentum Brewhouse. Lets Party like rock Stars!

Warm Up
30 Calories
15 Barbell Good Mornings

Deadlift (4 x 3 @ 80% (Hand Release on Last Rep))

Deadlift

Metcon (Time)

4 Rounds For Time(20min CAP)
600m Run
20 Front Rack DB Lunge(2 DBs)
20 Sit ups

Grind through this one. Positive thoughts and good intentions. Choose a moderate weight on your DBs but you should be able to complete most of the reps in 2 or less sets.

Cool Down
Foam roll or barbell mash

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

Whiteboard:

Friday, December 06, 2019

Male Clients

1

Dylan
Placher

4:30 pm CrossFit

4 x 3 @ 325 lbs

last set 335

2

Chris
Godfrey

11:45 AM CrossFit

4 x 3 @ 315 lbs

3

Andy
Hengstebeck

11:45 AM CrossFit

4 x 3 @ 255 lbs

4

Josh
Leppo

8:00 am CrossFit

4 x 3 @ 225 lbs

4

Raphael
Glustak

5:30 pm CrossFit

4 x 3 @ 225 lbs

max

5

Eric
Resman

6:00 am CrossFit

1 x 3 @ 265 lbs

5

Ken
Saksa

6:00 am CrossFit

1 x 3 @ 265 lbs

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

4 x 3 @ 305 lbs

2

Jean
Schumacher

6:00 am CrossFit

4 x 3 @ 200 lbs

3

Katie
Cook

6:00 am CrossFit

4 x 3 @ 185 lbs

4

Kelly
Stakely

8:00 am CrossFit

4 x 3 @ 180 lbs

5

Terri
Thomas

4:30 pm CrossFit

4 x 3 @ 175 lbs

6

Heather
Keller

5:30 pm CrossFit

4 x 3 @ 155 lbs

7

Laura
Paradiso

6:00 am CrossFit

4 x 3 @ 145 lbs

8

Brittany
Whaley

11:45 AM CrossFit

4 x 3 @ 135 lbs

8

Lori
Bevins

6:00 am CrossFit

4 x 3 @ 135 lbs

9

Judy
DaRocha

6:00 am CrossFit

4 x 3 @ 125 lbs

10

Savannah
Kushner

8:00 am CrossFit

4 x 3 @ 105 lbs

11

Nancy
Finch

8:00 am CrossFit

4 x 3 @ 100 lbs

12

Marilyn
Stein

8:00 am CrossFit

4 x 3 @ 95 lbs

13

janis
jones

6:00 am CrossFit

4 x 3 @ 75 lbs