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Components

Front Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 12.7.18

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Strength

Front Squat (4@80%x4)

Front Squat

Metcon

Metcon (Time)

LIFE
1000M Row
50 pushups
40 box jumps 20/12
30 ring rows
20 SA DB Snatch 30/20
10 Deadlifts 185/125
1000m row

Metcon (Time)

SPORT
1000m Row
50 Pushups
40 Box Jumps 24/20
30 Pullups
20 SA DB Snatch 50/30
10 Deadlifts 225/185
1000m Row

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

Whiteboard:

Friday, December 07, 2018

Male Clients

1

Butch
Leckey

Friday Evening WOD

1 x 4 @ 275 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

4 x 4 @ 225 lbs

3

Ben
Skinner

5:30 AM WOD

4 x 4 @ 185 lbs

3

Brandon
Walters

5:30 AM WOD

4 x 4 @ 185 lbs

3

Brad
Bosley

5:30 AM WOD

1 x 4 @ 185 lbs

3

Jeremiah
Thorne

5:30 AM WOD

1 x 4 @ 185 lbs

4

Michael
Lujan

8:30 AM WOD (Daycare)

1 x 4 @ 145 lbs

4

TYLER
SWAPP

5:30 AM WOD

1 x 4 @ 145 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

2 x 4 @ 145 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

4 x 4 @ 135 lbs

Back aquat

3

Nikki
Slaugh

5:30 AM WOD

4 x 4 @ 128 lbs

4

Private

5:30 AM WOD

2 x 4 @ 105 lbs

5

Melanie
Bloomfield

5:30 AM WOD

4 x 4 @ 95 lbs

6

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 4 @ 75 lbs

7

Private

5:30 AM WOD

1 x 4 @ 55 lbs

8

Alva
Lopez

Friday Evening WOD

1 x 4 @ 45 lbs

just working my way back up from injury

8

Amy
Skinner

5:30 AM WOD

1 x 4 @ 45 lbs