Public Whiteboard

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Components

5k run or 10k bike

Stretching

Settings

Workout

CrossFit - Wed, May 10

230510

Choose one, either the 5k run or the 10k bike.

5k run or 10k bike (Time)

- RX -
For time:
5k run or row or 10k bike

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
For distance:
On a 20:00 clock:
Run or row or bike

Stretching (Checkmark)

Accumulate:
1:00 lacrosse ball foot roll/foot

Skill Work (No Measure)

Rest, stretch, recover

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

Whiteboard:

Wednesday, May 10, 2023

Male Clients

1

luke
goshulak

CrossFit: 5:30 AM

21:30

Run

2

Nigel
Jacobi

CrossFit: 5:30 AM

23:35

Ran 5k

3

Martin
Sparkes

CrossFit: 5:15 PM

23:46

11:36 first lap

4

Sean
Regehr

CrossFit: 5:30 AM

28:30

Run

5

Mike
Kessler

CrossFit: 5:30 AM

30:40

5km run

6

Derrick
Bisschop

CrossFit: 5:30 AM

30:43

6:14 km 15:30 for first 2.5km

Female Clients

1

Laura
Bergen

CrossFit: 5:15 PM

23:20

Row

2

Michelle
Haglund

CrossFit: 4:00 PM

29:32

3

Jordin
Pettifer

CrossFit: 4:00 PM

29:49

4

Anne
Heikkila

CrossFit: 6:30 PM

32:30

5K Run

5

Melissa
English

CrossFit: 5:30 AM

21:05

Did a row

6

Marianne
Walters

CrossFit: 6:30 PM

32:00