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Components

Back Squat

Metcon

Settings

Workout

Back Squats

Warm-up

Glute Prep (No Measure)

2 Rounds: (8 Minute cap then begin Couch Stretch)
20 Banded Lateral Steps
10 Banded Squats
15 Banded Glute Bridges (pause @ Top)
:20 Side Planks
4 Cossack Squats

1 Round:
1:00 Couch Stretch (per side)

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Back Squat (20 Minutes to a heavy double)

Metcon

Metcon (Time)

For Time:
30 Back Squats (Bodyweight)

*Every time you rack the barbell, 8/6 Calories Assault Bike

Mobility

2:00 Foam Roll Quads (per side)
2:00 Couch Stretch (per side)

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

Whiteboard:

Monday, December 13, 2021

Male Clients

1

Nate
Cobb

12pm CrossFit

1 x 2 @ 358 lbs

2

Bryan
Ruezga

6pm CrossFit

1 x 2 @ 335 lbs

3

Adam
Gelfand

4pm CrossFit

1 x 2 @ 325 lbs

3

Dre
Flores

5pm CrossFit

1 x 2 @ 325 lbs

3

Laith
Quntar

5pm CrossFit

1 x 2 @ 325 lbs

1x355

4

Brandon
Thorsten

8am CrossFit

1 x 2 @ 320 lbs

1st time over 300 in a long time

5

Ryan
Keith

5am CrossFit

1 x 2 @ 316 lbs

6

Spencer
Baker

5pm CrossFit

1 x 2 @ 300 lbs

7

Daniel
Schaerer

7am CrossFit

1 x 2 @ 295 lbs

7

Mike
Tighe

12pm CrossFit

1 x 2 @ 295 lbs

7

Paul
Miller

5pm CrossFit

1 x 2 @ 295 lbs

305x1

8

Andrés
Herrera

12pm CrossFit

1 x 2 @ 286 lbs

9

AJ!
Isabelo

6am CrossFit

1 x 2 @ 275 lbs

9

Private

6am CrossFit

1 x 2 @ 275 lbs

9

James
Gillcrist

6pm CrossFit

1 x 2 @ 275 lbs

9

Michael
Gallagher

6pm CrossFit

1 x 2 @ 275 lbs

Not brilliant form…

9

Ryan
Figuerado

4pm CrossFit

1 x 2 @ 275 lbs

10

Eric
Otero

4pm CrossFit

1 x 2 @ 265 lbs

10

Nathaniel
Jack Daniel

6pm CrossFit

1 x 2 @ 265 lbs

10

Ron
Finney

4pm CrossFit

1 x 2 @ 265 lbs

11

Ron
Kao

12pm CrossFit

1 x 2 @ 255 lbs

Feeling goooooooood

12

Eric
Cisneros

8am CrossFit

1 x 2 @ 235 lbs

13

John
King

12pm CrossFit

1 x 2 @ 225 lbs

First day back, movements were rough but loosened up after a few ...

13

Ryan
Gift

6am CrossFit

1 x 2 @ 225 lbs

Failed 245

14

Pete
Mc Workman

6am CrossFit

1 x 2 @ 210 lbs

15

Joel
Briggs

8am CrossFit

1 x 2 @ 205 lbs

16

Emilio
Lee

4pm CrossFit

10 x 2 @ 175 lbs

15 lbs each side + 45 lbs barbell = 75 lbs 25 lbs each side 35 45...

16

Miguel
Parra

12pm CrossFit

1 x 2 @ 175 lbs

16

Moe
Mubarak

8am CrossFit

1 x 2 @ 175 lbs

16

Omar
Juarez

4pm CrossFit

1 x 2 @ 175 lbs

17

Sohit
Gulati

5pm CrossFit

1 x 2 @ 165 lbs

17

Tom
Gibbings

4pm CrossFit

1 x 2 @ 165 lbs

18

Gary
Waldrop

6am CrossFit

1 x 2 @ 130 lbs

Female Clients

1

Brianna
Perry

4pm CrossFit

1 x 2 @ 240 lbs

2

Claudia
Chaloner

4pm CrossFit

1 x 2 @ 231 lbs

6 mos PP. Woohoo!

3

Lindsey
Hempy

6am CrossFit

1 x 2 @ 225 lbs

4

Patricia
Brown

6pm CrossFit

1 x 2 @ 215 lbs

Smooth. Add more weight. No fails.

5

Lisa
Gift

5pm CrossFit

1 x 2 @ 205 lbs

5

Priscilla
Villarreal

5pm CrossFit

1 x 2 @ 205 lbs

6

Steph
Jarosz

5am CrossFit

1 x 2 @ 198.45 lbs

7

Jenny
Schafran

5am CrossFit

1 x 2 @ 185 lbs

2RM PR!

8

Betsy
Gelfand

4pm CrossFit

1 x 2 @ 175 lbs

8

Brenna
Jarrells

4pm CrossFit

1 x 2 @ 175 lbs

9

Donica
Ryder ⛵️

5am CrossFit

1 x 2 @ 167 lbs

Maybe a belt?

10

Allison
Hart

12pm CrossFit

1 x 2 @ 160 lbs

11

Gretchen
Otero

4pm CrossFit

1 x 2 @ 155 lbs

11

Private

5pm CrossFit

1 x 2 @ 155 lbs

11

Sharon
Lo

6pm CrossFit

1 x 2 @ 155 lbs

12

Katie
Klink

8am CrossFit

1 x 2 @ 145 lbs

13

Leah
Legner

12pm CrossFit

1 x 2 @ 135 lbs

14

Phoebe
Seaver

7am CrossFit

1 x 2 @ 125 lbs

15

Fey
Cordova Quinto

12pm CrossFit

1 x 2 @ 120 lbs

16

Sara
Fix

5am CrossFit

5 x 2 @ 95 lbs

16

Natalya
Smocvina

5am CrossFit

1 x 2 @ 95 lbs

17

Kassandra
Martinez

6pm CrossFit

1 x 2 @ 65 lbs