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Components

Front Squat

Metcon

Settings

Workout

Friday

Strength

A: Front Squat (7 - 5 - 3)

Metcon

B: Metcon (Time)

Rx =
Buy-In: 30 toes to bar
Into:
5 rounds of:
20 wall balls (20/14)
10 burpees

Rx+ =
buy-in: 50 toes to bar
Into:
5 rounds of:
30 wall balls (20/14)
15 burpees

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Whiteboard:

Friday, December 17, 2021

Male Clients

1

Andy
Kaestle

CrossFit: 5:00 AM

1 x 3 @ 265 lbs

2

Private

CrossFit: 6:00 AM

1 x 3 @ 255 lbs

2

Josh
Patch

Open Gym

1 x 3 @ 255 lbs

3

Private

CrossFit: 5:00 AM

1 x 3 @ 245 lbs

4

Adam
Cole

Open Gym

1 x 3 @ 225 lbs

5

BJ
Marsh

CrossFit: 5:00 AM

1 x 3 @ 205 lbs

6

Private

Open Gym

1 x 3 @ 185 lbs

6

Jonathan
Zinman

Open Gym

1 x 3 @ 185 lbs

7

Ben
Kulp

CrossFit: 12:00 PM

1 x 3 @ 155 lbs

Female Clients

1

Alaina
Savage

CrossFit: 6:00 AM

1 x 3 @ 200 lbs

2

Anna
McKay

CrossFit: 4:30 PM

1 x 3 @ 175 lbs

3

Bonnie
McDonald

CrossFit: 12:00 PM

1 x 3 @ 158 lbs

4

Gillian
Sowden

CrossFit: 5:00 AM

1 x 3 @ 133 lbs

5

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 3 @ 125 lbs

5

Renee
Dunn

CrossFit: 4:30 PM

1 x 3 @ 125 lbs

6

marjie
bish

CrossFit: 5:00 AM

1 x 3 @ 115 lbs

1 rep @ 125

7

Jennifer
Schiffman

CrossFit: 12:00 PM

1 x 3 @ 113 lbs

8

Private

CrossFit: 4:30 PM

1 x 3 @ 109 lbs

9

Taylor
Turner

CrossFit: 6:00 AM

1 x 2 @ 200 lbs