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Components

Deadlift

Metcon

Settings

Workout

6.4.19

Warm Up
3x
200m Jog
5 Barbell good mornings
5/5 Goblet lateral lunges

Deadlift (5 x 5 @ 75%)

Metcon (Time)

4RFT(20min)

21 Kettlebell swings
15 Burpee box jumps
9 Goblet squats

Coach Tip* This is a burpee workout. Most of your tie will be doing burpee box jumps. Pace yourself and lets build stronger hearts!

Cool Down
Grab a barbell, foam roller or lacrosse ball and mash your hamstrings

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

Whiteboard:

Tuesday, June 04, 2019

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

5 x 5 @ 315 lbs

1

Jeff
Freedman

11:45 AM CrossFit

5 x 5 @ 315 lbs

2

Kevin
Potter

4:30 pm CrossFit

5 x 5 @ 275 lbs

3

Shane
luikert

4:30 pm CrossFit

5 x 5 @ 265 lbs

4

David
Dore-Smith

4:30 pm CrossFit

5 x 5 @ 245 lbs

5

Costa
Poulias

8:00 am CrossFit

5 x 5 @ 235 lbs

6

Wade
Memmott

8:00 am CrossFit

5 x 5 @ 225 lbs

7

Kevin
Ortega

6:00 am CrossFit

5 x 5 @ 185 lbs

8

Eric
Resman

6:00 am CrossFit

3 x 5 @ 245 lbs

8

Matthew
Slaughter

6:00 am CrossFit

2 x 5 @ 245 lbs

3x225

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

5 x 5 @ 275 lbs

2

GRACE
ROCUYAN

4:30 pm CrossFit

5 x 5 @ 225 lbs

3

Stephanie
Warson

4:30 pm CrossFit

5 x 5 @ 215 lbs

4

Jean
Schumacher

6:00 am CrossFit

5 x 5 @ 200 lbs

5

Stephanie
Faust

4:30 pm CrossFit

5 x 5 @ 185 lbs

6

Katie
Foiles

6:00 am CrossFit

5 x 5 @ 175 lbs

7

Kelly
Stakely

8:00 am CrossFit

5 x 5 @ 165 lbs

8

Laura
Paradiso

6:00 am CrossFit

5 x 5 @ 150 lbs

9

Ashley
Matita

4:30 pm CrossFit

5 x 5 @ 140 lbs

1 set at 145#

10

Lori
Bevins

6:00 am CrossFit

5 x 5 @ 135 lbs

11

Haley
Godfrey

8:00 am CrossFit

5 x 5 @ 125 lbs

12

Melissa
Sereda

6:30 pm CrossFit

5 x 5 @ 115 lbs

13

Brittany
Whaley

11:45 AM CrossFit

5 x 5 @ 95 lbs

14

Lauren
Schwartzman

8:00 am CrossFit

5 x 4 @ 165 lbs