Public Whiteboard

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Components

Shoulder Press

Metcon

Metcon

Settings

Workout

The Cell Gym 12.16.19

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

Shoulder Press (3@75%, 2@85%, 1@95% 3x)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 min AMRAP
10 DB Push Press 50/30
15 air squats
5 Burpees

Metcon (AMRAP - Rounds and Reps)

SPORT
12 min AMRAP
10 BB Push Press 95/65
8 Front squats 95/65
5 Burpees

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

Whiteboard:

Monday, December 16, 2019

Male Clients

1

Butch
Leckey

6:30 PM WOD

3 x 1 @ 205 lbs

2

Ben
Skinner

5:30 AM WOD

3 x 1 @ 175 lbs

3

Jeremiah
Thorne

5:30 AM WOD

1 x 1 @ 165 lbs

4

Brandon
Walters

5:30 AM WOD

2 x 1 @ 150 lbs

Started 1x1@145

5

Tim
Schomaker

5:30 AM WOD

3 x 1 @ 145 lbs

6

Lee
Nix

8:30 AM WOD (Daycare)

1 x 1 @ 135 lbs

7

Greg
Gosper

5:30 AM WOD

3 x 1 @ 110 lbs

Female Clients

1

Courtney
Davis

8:30 AM WOD (Daycare)

2 x 1 @ 95 lbs

2

Private

8:30 AM WOD (Daycare)

2 x 1 @ 90 lbs

3

Amy
Skinner

5:30 AM WOD

3 x 1 @ 70 lbs

3

Chantal
Leckey🏋️‍♀️💃 ...

8:30 AM WOD (Daycare)

1 x 2 @ 70 lbs

Wowers!!🤷‍♀️🤷‍♀️

4

Brooke
Woods

5:30 AM WOD

3 x 1 @ 60 lbs

5

Theresa
Quinn

8:30 AM WOD (Daycare)

1 x 2 @ 50 lbs

6

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 3 @ 45 lbs