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Back Squat

Fight Flight

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Workout

12/30/19

One of our members can’t find their keys since attending class this past Saturday. We have already searched the entire gym. Can everyone please look in their bags and let us know if they find.......Ford F150 key fob with about 15 individual keys on it. Thank you

Weightlifting

Back Squat

Back Squat

5 Sets of:
1 Tempo Back Squat
2 Back Squats

Tempo:
• 5 Seconds Down
• 1 Second Pause
• Regular Stand

Set 1: 60%
Set 2: 65%
Sets 3-5: 70%

•3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed
•This tempo helps us focus on positioning, improve body awareness, and build strength
•These percentages are based off your 1RM Back Squat

Metcon

Fight Flight (AMRAP - Rounds and Reps)

AMRAP 20:
20 Wallballs (20/14)
20 Hang Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

RX 75/55

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

Whiteboard:

Monday, December 30, 2019

Male Clients

1

Kyle
Baker

5:30 PM CrossFit

5 x 5 @ 275 lbs

2

Stephen
Kent

5:30 AM CrossFit

3 x 1 @ 265 lbs

3

Jeff
Peck

8:30AM CrossFit Class

3 x 1 @ 250 lbs

4

Eli
Joy

4:00 PM CrossFit

3 x 1 @ 245 lbs

5

Ryan
Snitker

4:00 PM CrossFit

3 x 1 @ 235 lbs

6

Lanny
Natoli

4:00 PM CrossFit

3 x 1 @ 205 lbs

7

Danny
Eckard

6:30 AM CrossFit

3 x 1 @ 195 lbs

8

Bob
Swadley

8:30AM CrossFit Class

3 x 1 @ 185 lbs

8

Hap
Clayton

8:30AM CrossFit Class

3 x 1 @ 185 lbs

8

Jason
Leach

12:00 PM CrossFit

3 x 1 @ 185 lbs

9

Brad
Topper

5:30 PM CrossFit

5 x 3 @ 175 lbs

9

Darius
Nouri

8:30AM CrossFit Class

3 x 1 @ 175 lbs

9

Johnny
Quilla

12:00 PM CrossFit

3 x 1 @ 175 lbs

9

Scotty
In Route

8:30AM CrossFit Class

3 x 1 @ 175 lbs

10

Brent
Miller

5:30 PM CrossFit

3 x 1 @ 165 lbs

10

David
Fero

8:30AM CrossFit Class

3 x 1 @ 165 lbs

175 last rep

10

Eric
Olinger

12:00 PM CrossFit

3 x 1 @ 165 lbs

10

Josh
Roberts

5:30 PM CrossFit

3 x 1 @ 165 lbs

10

Robert
Johnson

5:30 PM CrossFit

3 x 1 @ 165 lbs

11

King
of Verdict ...

12:00 PM CrossFit

3 x 1 @ 155 lbs

11

Rj
colichio

9:30 AM CrossFit

3 x 1 @ 155 lbs

12

Jim
Tuttle

6:30 AM CrossFit

3 x 1 @ 145 lbs

13

Bernard
Tripp

6:30 AM CrossFit

3 x 1 @ 135 lbs

Female Clients

1

Cambell
Vander Haar

9:30 AM CrossFit

3 x 1 @ 195 lbs

2

Teeter
Miller

5:30 PM CrossFit

3 x 1 @ 155 lbs

3

Jennifer
Eckard

9:30 AM CrossFit

3 x 1 @ 150 lbs

4

Katie
Tuttle

8:30AM CrossFit Class

3 x 1 @ 135 lbs

5

Erin
Schneider

9:30 AM CrossFit

3 x 1 @ 115 lbs

5

Jenn
Warcola

12:00 PM CrossFit

3 x 1 @ 115 lbs

5

Leslie
Auton

6:30 PM CrossFit

3 x 1 @ 115 lbs

6

Allison
Farar

5:30 PM CrossFit

3 x 1 @ 95 lbs

7

Alyssa
Dias

12:00 PM CrossFit

3 x 1 @ 85 lbs

7

chelsea
snitker

4:00 PM CrossFit

3 x 1 @ 85 lbs

7

Shannon
Fichter

4:00 PM CrossFit

3 x 1 @ 85 lbs

8

Laurie
Dymes

5:30 PM CrossFit

3 x 1 @ 70 lbs

9

Kiersten
Palmer

9:30 AM CrossFit

3 x 1 @ 65 lbs

9

Lauran
Stump

5:30 PM CrossFit

3 x 1 @ 65 lbs

w/ Lilly

10

Amy
Clinton

9:30 AM CrossFit

3 x 1 @ 55 lbs