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Front Squat

Metcon

Settings

Workout

Monday

Live your life by design, rather than by default.

Warm-up

15 mins

Weightlifting

25 mins

Front Squat E2MOM for 10 sets
*Sets 1-4 = 3 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%

Front Squat (3, 3, 3, 3, 2, 2, 2, 2, 1, 1)

Front Squat

Metcon

Metcon (2 Rounds for time)

2 sets
500m Row
10 OHS (Rx+155/115)(95/65)
10 Burpee Box Jump Over (24/20)
10 Thrusters (Rx+155/115)(95/65)
Rest 4 min

*Each Round for time

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

Whiteboard:

Monday, July 31, 2017

Male Clients

1

Carlos
Jara

5:00 PM CrossFit

2 x 1 @ 275 lbs

1

Gary
Blount

11:00 AM CrossFit

2 x 1 @ 275 lbs

2

Kason
Davis

9:00 AM CrossFit

2 x 1 @ 255 lbs

2

Samuel
Fitzgerald

11:00 AM CrossFit

2 x 1 @ 255 lbs

3

Jason
Fish

6:00 PM CrossFit

2 x 1 @ 245 lbs

4

Isaiah
Fitzgerald

11:00 AM CrossFit

2 x 1 @ 240 lbs

5

Private

6:00 PM CrossFit

2 x 1 @ 227 lbs

6

Mark
Darvill

5:00 AM CrossFit

2 x 1 @ 215 lbs

7

Todd
McDaniel

5:00 AM CrossFit

2 x 1 @ 205 lbs

160,185,205

7

Young
Kim

6:00 PM CrossFit

2 x 1 @ 205 lbs

8

Alan
Tucker

6:00 PM CrossFit

2 x 1 @ 185 lbs

8

Brad
Brodzinski

9:00 AM CrossFit

2 x 1 @ 185 lbs

155 175

8

David
Seaman

7:00 PM CrossFit

2 x 1 @ 185 lbs

9

Bo
Calilung

5:00 PM CrossFit

2 x 1 @ 175 lbs

Sore lower back

9

Joey
White

5:00 PM CrossFit

2 x 1 @ 175 lbs

10

Jonathan
Darcey

5:00 PM CrossFit

2 x 1 @ 155 lbs

11

Mike
Morelli

5:00 AM CrossFit

2 x 1 @ 135 lbs

12

Mike
Noll

11:00 AM CrossFit

2 x 1 @ 120 lbs

13

Dan
Carley

5:00 AM CrossFit

1 x 1 @ 255 lbs

13

Drew
Clancy

6:00 AM CrossFit

1 x 1 @ 185 lbs

13

Gary
Sunstrom

9:00 AM CrossFit

1 x 1 @ 175 lbs

4@125, 2@145,2@155,1@165

13

Robert
Herford

6:00 PM CrossFit

1 x 1 @ 345 lbs

failed 355

Female Clients

1

Shannon
Davis

5:00 PM CrossFit

2 x 1 @ 145 lbs

2

Lisa
Hovis

6:00 PM CrossFit

2 x 1 @ 115 lbs

3

Jenny
Rosas

5:00 PM CrossFit

2 x 1 @ 105 lbs

4

Nikki
Kirsch

6:00 PM CrossFit

2 x 1 @ 100 lbs

5

Rachel
Klahr

6:00 PM CrossFit

2 x 1 @ 95 lbs

6

Jennifer
Rosa

6:00 PM CrossFit

2 x 1 @ 85 lbs

7

Jasmine
Nivens

11:00 AM CrossFit

2 x 1 @ 80 lbs

8

Ivette
Morales

11:00 AM CrossFit

2 x 1 @ 75 lbs

9

Alana
Gamundoy

9:00 AM CrossFit

1 x 1 @ 150 lbs

9

Amy
Bullock

7:00 PM CrossFit

1 x 1 @ 160 lbs

jib!!!!!!!!!!!!!!!!

9

Cassie
Chadwell

7:00 PM CrossFit

1 x 1 @ 160 lbs

9

Esther
Aguayo

9:00 AM CrossFit

1 x 1 @ 143 lbs

9

Michelle
Shuck

11:00 AM CrossFit

1 x 1 @ 160 lbs

Started at 115 & went up 5# each set

9

Page
Hannon

6:00 AM CrossFit

1 x 1 @ 125 lbs

9

Rachel
Hedrick

7:00 PM CrossFit

1 x 1 @ 160 lbs