Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

200m Run

Into...

3 SETS
10 Glute Bridges
8 Scap Pull-Ups
6 Tuck-Ups

Into…

3 SETS
10 Hang Muscle Cleans
8 Elbow Punches
6 Front Squats
4 Strict Knee Raises

Strength

Front Squat (Heavy 10-Rep)

Front Squat

ON A 15:00 RUNNING CLOCK...
Build to a Heavy 10-Rep Front Squat

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 3:00 x 5 SETS
10 Front Squats (155/105)|(115/75)
15 Knees to Elbow
10 Up-Downs Over Bar

(Score is Slowest Time)

KG BB: (70/55)|(50/35)

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

Whiteboard:

Wednesday, March 03, 2021

Male Clients

1

Coach
Eric Ortiz

6:10 PM CrossFit

1 x 10 @ 230 lbs

1

Jason
Nelson

6:10 PM CrossFit

1 x 10 @ 230 lbs

2

Coach Elvis
Lara

5:00 PM CrossFit

1 x 10 @ 225 lbs

2

Francisco
Garcia

5:00 PM CrossFit

1 x 10 @ 225 lbs

2

Irvin
Pena

9:00 AM CrossFit

1 x 10 @ 225 lbs

3

Emilio
Adrian

5:00 PM CrossFit

1 x 10 @ 215 lbs

4

Francisco
Molina

6:10 PM CrossFit

1 x 10 @ 200 lbs

5

Nicolas
Azocar

9:00 AM CrossFit

1 x 10 @ 195 lbs

5

shaun
parris

9:00 AM CrossFit

1 x 10 @ 195 lbs

6

Private

5:00 PM CrossFit

1 x 10 @ 185 lbs

7

Josean
Ramos

6:00 AM CrossFit

1 x 10 @ 175 lbs

8

Francisco
Castellanos

6:10 PM CrossFit

1 x 10 @ 145 lbs

9

Julio
Diaz

6:10 PM CrossFit

1 x 10 @ 135 lbs

9

Kanesh
Patel

5:00 PM CrossFit

1 x 10 @ 135 lbs

10

Carlos
Ramirez

7:10 AM CrossFit

1 x 10 @ 115 lbs

11

Yuane
Cosme

6:00 AM CrossFit

1 x 10 @ 105 lbs

12

Nando
Flores

6:10 PM CrossFit

1 x 10 @ 95 lbs

13

Miguel
Bolaños

7:10 AM CrossFit

1 x 8 @ 185 lbs

Female Clients

1

Camille
Capeles

6:10 PM CrossFit

1 x 10 @ 185 lbs

2

Amber
Santos

9:00 AM CrossFit

1 x 10 @ 155 lbs

2

Mary
Schockling

6:10 PM CrossFit

1 x 10 @ 155 lbs

2

Tatiani
Pires

7:20 PM CrossFit

1 x 10 @ 155 lbs

3

Private

6:10 PM CrossFit

1 x 10 @ 135 lbs

4

Irihuska
Morales

7:10 AM CrossFit

1 x 10 @ 125 lbs

5

Shearly
Younes

7:10 AM CrossFit

1 x 10 @ 120 lbs

6

Fiorella
Cedeno

7:20 PM CrossFit

1 x 10 @ 115 lbs

7

Yanihuska
Morales

7:10 AM CrossFit

1 x 10 @ 100 lbs

8

Arij
Abid

6:10 PM CrossFit

1 x 10 @ 95 lbs

8

Krystal
Laboy

6:00 AM CrossFit

1 x 10 @ 95 lbs

8

Nataly
Harris

9:00 AM CrossFit

1 x 10 @ 95 lbs

8

Vianelly
Ceron

6:00 AM CrossFit

1 x 10 @ 95 lbs

9

Amanda
Cabrera

9:00 AM CrossFit

1 x 10 @ 90 lbs

10

Ashley
Manzanet

6:10 PM CrossFit

1 x 10 @ 85 lbs

10

Carina
Garcia

9:00 AM CrossFit

1 x 10 @ 85 lbs

10

Eliana
Baez

5:00 PM CrossFit

1 x 10 @ 85 lbs

10

Josievette
Cruz

6:10 PM CrossFit

1 x 10 @ 85 lbs

10

Raquel
Sousa

7:10 AM CrossFit

1 x 10 @ 85 lbs

11

Gloryanne
Bourdier

6:00 AM CrossFit

1 x 10 @ 75 lbs

11

Maria
Atencio

6:00 AM CrossFit

1 x 10 @ 75 lbs

12

thais
lima

7:10 AM CrossFit

1 x 10 @ 60 lbs

13

Crystal
Fanton

5:00 PM CrossFit

1 x 10 @ 55 lbs

14

carla
rojas

7:20 PM CrossFit

1 x 10 @ 45 lbs

15

alexandra
saavedra

6:00 AM CrossFit

1 x 10 @ 35 lbs