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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
KB - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (8/10)
Workout
KB
WOD
Metcon (Time)
Rx+
27-21-18-15
KB Goblet Squats (24/16 kg)
KB Push Presses
200-m KB Front-Rack Carry
Rx
27-21-18-15
KB Goblet Squats (16/12 kg)
KB Push Presses
200 m KB Front-Rack Carry
Fitness
27-21-18-15
KB Goblet Squats
KB Push Presses
200 m KB Front-Rack Carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 26, 2019
Male Clients
1
Chris
“Old Man” ...
4:30pm CrossFit All Level...
23:15
2
Jon
Fallon
5:30pm CrossFit All Level...
14:09
3
Brock
Johnson
5:30pm CrossFit All Level...
15:19
4
Del
Tutt
5:30pm CrossFit All Level...
16:00
5
Private
4:30pm CrossFit All Level...
19:35
6
The
Godfather
5:30pm CrossFit All Level...
20:08
7
John
Iskandar
5:30pm CrossFit All Level...
23:18
8
Deuce
News
5:30pm CrossFit All Level...
18:41
Yellow
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
22:07
2
Johna
Kobold
6:30pm CrossFit All Level...
18:32
in the rain
3
Private
6:30pm CrossFit All Level...
20:18
4
Christine
Rosini
6:30pm CrossFit All Level...
20:25
5
amy
an
5:30pm CrossFit All Level...
21:12
6
Mayra
Ramirez
4:30pm CrossFit All Level...
17:43
8k 28w
7
Savanna
Fallon
11AM CrossFit All Levels
18:43
8
Private
4:30pm CrossFit All Level...
20:06
9
Erica
Lugo
4:30pm CrossFit All Level...
22:15
Purple
10
Amanda
McFarland
5:30pm CrossFit All Level...
23:12
12 kg kb first two rounds 8kg 2nd tow rnds
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