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Back Squat

Metcon

Flutter Kicks

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Workout

04Feb2016

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Strength & Skill

Back Squat (5 Sets of 3 Reps)

Back Squat

Metcon

Metcon (AMRAP - Reps)

8 Minute AMRAP:

5 x Pull-Ups
10 x Burpees
15 x Air Squats

Homework

Flutter Kicks (200)

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

Whiteboard:

Thursday, February 04, 2016

Clients:

Clients

1

Justin
Fadler

6:00 AM CrossFit

5 x 3 @ 335 lbs

2

Colin
Wright

4:00 PM CrossFit

5 x 3 @ 195 lbs

3

Private

9:30 AM CrossFit

5 x 3 @ 145 lbs

4

Bob
Naes

9:30 AM CrossFit

5 x 3 @ 140 lbs

5

Mia
Mudd

5:00 PM CrossFit

5 x 3 @ 105 lbs

6

Molly
Burlage

5:00 PM CrossFit

5 x 3 @ 75 lbs

7

Kim
Wilson

5:00 PM CrossFit

5 x 3 @ 40 lbs

8

Aaron
Emerson

12:00 PM CrossFit

3 x 3 @ 205 lbs

8

Scott
Carver

5:00 PM CrossFit

3 x 3 @ 315 lbs

8

Kent
Higginbotham

7:00 PM CrossFit

2 x 3 @ 245 lbs

8

Gary
Hilligoss

9:30 AM CrossFit

1 x 3 @ 265 lbs

8

Grant
Burdeau

6:00 PM CrossFit

1 x 3 @ 315 lbs

8

Jeff
Farris

7:00 PM CrossFit

1 x 3 @ 245 lbs

8

Jeff
Greene

9:30 AM CrossFit

1 x 3 @ 325 lbs

8

Jonelle
Harris

5:00 PM CrossFit

1 x 3 @ 155 lbs

8

Justin
Stein

9:30 AM CrossFit

1 x 3 @ 335 lbs

8

Kristen
Wall

5:00 PM CrossFit

1 x 3 @ 145 lbs

8

Kyle
Hardy

6:00 PM CrossFit

1 x 3 @ 245 lbs

8

Mike
Conway

7:00 PM CrossFit

1 x 3 @ 225 lbs

135, 185, 185, 205, 225

8

Ninette
Campbell

5:00 PM CrossFit

1 x 3 @ 185 lbs

8

Steve
Rueschhoff

6:00 PM CrossFit

1 x 3 @ 215 lbs

8

Dusty
Kerr

6:00 AM CrossFit

1 x 1 @ 245 lbs

1 rm PR

8

Neil
Oberg

6:00 PM CrossFit

1 x 1 @ 275 lbs