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Components
Front Squat
Hang Clean
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Monday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (17/20)
Workout
Monday
Warm-up
10 mins
Dynamic Warm-up/Clean Barbell Warm-up
Weightlifting
35 mins
Front Squat (3@75%, 2@80%, 1@85%, 3@80%, 2@85%, 1@90%)
Front Squat
Hang Clean (Take 15 mins to work up to heavy double)
Hang Clean
Fitness: sub Power Clean
Metcon
Metcon (Time)
21-15-9
DL (Rx+ 185/115)(135/85)
T2B
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Monday, July 06, 2015
Male Clients
1
Chad
Harrell
5:00 AM CrossFit
1 x 1 @ 245 lbs
205,220,235,205,220
1
Sean
Boes
9:00 AM CrossFit
1 x 1 @ 245 lbs
2
Tom
Whatton
7:00 PM CrossFit
1 x 1 @ 240 lbs
200-215-225-215-225-240
3
Travis
Stutts
6:00 PM CrossFit
1 x 1 @ 235 lbs
4
Andrew
Ross
5:00 PM CrossFit
1 x 1 @ 225 lbs
4
Tyler
Johnson
5:00 PM CrossFit
1 x 1 @ 225 lbs
5
Alex
Sanchez
11:00 AM CrossFit
1 x 1 @ 205 lbs
5
Rodney
Brown
9:00 AM CrossFit
1 x 1 @ 205 lbs
6
Rek
Soh
9:00 AM CrossFit
1 x 1 @ 192 lbs
7
James
Gutin
6:00 PM CrossFit
1 x 1 @ 180 lbs
7
Jose
Aguayo
11:00 AM CrossFit
1 x 1 @ 180 lbs
8
Joey
White
5:00 PM CrossFit
1 x 1 @ 160 lbs
9
Chad
Tabor
5:00 PM CrossFit
1 x 1 @ 135 lbs
9
Justin
Schweizer
6:00 PM CrossFit
1 x 1 @ 135 lbs
9
Private
6:00 PM CrossFit
1 x 1 @ 135 lbs
10
Private
6:00 AM CrossFit
1 x 1 @ 120 lbs
11
Aldo
Silva
6:00 PM CrossFit
1 x 1 @ 80 lbs
Female Clients
1
Molly
McDonald
6:00 PM CrossFit
1 x 1 @ 150 lbs
2
Suzanne
Smith
5:00 PM CrossFit
1 x 1 @ 125 lbs
3
Laura
Kasubowski
6:00 PM CrossFit
1 x 1 @ 120 lbs
4
Michelle
Perno
5:00 PM CrossFit
5 x 4 @ 105 lbs
4
Colleen
Beamon
6:00 AM CrossFit
1 x 1 @ 105 lbs
4
Gina
Schweizer
6:00 PM CrossFit
1 x 1 @ 105 lbs
4
Summer
Nunn
5:00 AM CrossFit
1 x 1 @ 105 lbs
85, 92, 97, 92, 97
5
Wendy
Raider
5:00 PM CrossFit
1 x 1 @ 100 lbs
6
Jen
MacCarthy
6:00 AM CrossFit
1 x 1 @ 90 lbs
7
Laura
Yakamna
6:00 PM CrossFit
1 x 1 @ 88 lbs
8
Brooke
Arnold
9:00 AM CrossFit
1 x 1 @ 75 lbs
9
Christina
Bush
5:00 AM CrossFit
1 x 1 @ 70 lbs
10
Tracie
Guild
6:00 AM CrossFit
1 x 1 @ 65 lbs
11
Jen
Neurohr
7:00 PM CrossFit
1 x 1 @ 60 lbs
11
Omayra
Rosa
9:00 AM CrossFit
1 x 1 @ 60 lbs
12
Heather
Dwyer
5:00 PM CrossFit
1 x 1 @ 55 lbs
13
Corey
Knight
7:00 PM CrossFit
1 x 1 @ 52 lbs
14
Maria
Morgun
6:00 PM CrossFit
6 x 3 @ 45 lbs
15
Jung
Lee
6:00 PM CrossFit
1 x 1 @ 35 lbs
16
Cara
Stutts
6:00 PM CrossFit
1 x 1 @ 25 lbs
skills
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