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Components

Back Squat

Metcon

Metcon

Settings

Workout

2020 1/20

Shredded lettuce aka Nate is ready for our 800g challenge starting next week!

Warm Up/Mobility

Quad Smash
Shoulder Rotator Smash and Floss

Sally! (3/4 squat, 1/4 push up)

Weightlifting

Back Squat (3x5 various)

Back Squat

1 set of 5 @ 65%
1 set of 5 @ 75%
1 set of 5@ 85%
Score your last set

Metcon

Metcon (Weight)

EMOM 12
1m: 10 dbl DB g2oh (Rx+50/35)|(35/20)
2m: 12 Box Jumps (Rx+30/24)|(24/20)
3m: 8 Renegade Rows *

*renegade row : push up on dbs, plank hold and Row L, Row R = 1

Metcon (Time)

Metcon time
3 rounds
12 Alt db step ups
12 seated Arnold presses
12 hollow rocks

Post Workout Mobility

Seal Stretch
Sink Mob

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

Whiteboard:

Monday, January 20, 2020

Male Clients

1

Michael
Draper

9:30 AM CrossFit

1 x 5 @ 375 lbs

2

Frank
Stanley

5:30 PM CrossFit

1 x 5 @ 280 lbs

225, 250, 280

2

Kenneth
Zahn

8:30 AM CrossFit

1 x 5 @ 280 lbs

1x5x215 1x5x250

3

Nathan
Feathers

5:15 AM CrossFit

1 x 5 @ 275 lbs

4

Clint
Livingston

8:30 AM CrossFit

1 x 5 @ 260 lbs

Meso cycle

4

Justin
Carr

5:30 PM CrossFit

1 x 5 @ 260 lbs

5

Bud
Thomas

5:30 PM CrossFit

1 x 5 @ 255 lbs

5

Lucas
Romanello

5:15 AM CrossFit

1 x 5 @ 255 lbs

185, 225, 255

6

David
Harper

5:30 PM CrossFit

1 x 5 @ 250 lbs

7

ADAM
HULSEY

6:30 AM CrossFit

1 x 5 @ 245 lbs

7

Billy
Freeman

3:30 PM CrossFit

1 x 5 @ 245 lbs

185/225/245

7

Daniel
Farmer

6:30 PM CrossFit

1 x 5 @ 245 lbs

135, 185, 215, 245, 20 lb PR

7

Michael
Conatser

5:30 PM CrossFit

1 x 5 @ 245 lbs

185/215/245

7

Phil
Kingsley

7:30 AM CrossFit

1 x 5 @ 245 lbs

7

Ryan
Simmons

7:30 AM CrossFit

1 x 5 @ 245 lbs

8

Jim
Pierson

5:15 AM CrossFit

1 x 5 @ 235 lbs

9

Hunter
Marlin

3:30 PM CrossFit

1 x 5 @ 225 lbs

9

Kenneth
Midgett

4:30 PM CrossFit

1 x 5 @ 225 lbs

10

Mark
Stewart

5:15 AM CrossFit

1 x 5 @ 215 lbs

10

Mike
Marlin

7:30 AM CrossFit

1 x 5 @ 215 lbs

11

Jesse
Judd

4:30 PM CrossFit

1 x 5 @ 185 lbs

Female Clients

1

Sarah
Jo Ritchie

8:30 AM CrossFit

1 x 5 @ 225 lbs

10lb pr for 5 rep

2

Jill
Davet

3:30 PM CrossFit

1 x 5 @ 215 lbs

3

Leah
Benner

8:30 AM CrossFit

1 x 5 @ 205 lbs

4

Amanda
Champlin

3:30 PM CrossFit

1 x 5 @ 185 lbs

4

Casey
Corwine

3:30 PM CrossFit

1 x 5 @ 185 lbs

145/165

4

Kari
Midgett

3:30 PM CrossFit

1 x 5 @ 185 lbs

5

Paige
Romanello

5:15 AM CrossFit

1 x 5 @ 180 lbs

6

Beth
Livingston

8:30 AM CrossFit

1 x 5 @ 175 lbs

125/155/175

6

Lindsey
Kevetter

7:30 AM CrossFit

1 x 5 @ 175 lbs

6

Soquani
Corff

8:30 AM CrossFit

1 x 5 @ 175 lbs

7

Jessica
Judd

4:30 PM CrossFit

1 x 5 @ 170 lbs

8

Gina
Simmons

8:30 AM CrossFit

1 x 5 @ 165 lbs

9

Emily
Nowicki

3:30 PM CrossFit

1 x 5 @ 160 lbs

9

Valerie
Lyman

7:30 AM CrossFit

1 x 5 @ 160 lbs

10

Private

6:30 PM CrossFit

1 x 5 @ 155 lbs

11

Charissa
Kingsley

9:30 AM CrossFit

1 x 5 @ 115 lbs

12

Aimee
LaPlaca

6:30 AM CrossFit

1 x 5 @ 105 lbs

3@125