Public Whiteboard

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Paused Front Squat

Metcon

Settings

Workout

Monday

If you aren't willing to work for it, don't complain about not having it.

Warm-up

15 mins

Weightlifting

20 mins

Pause Front Squat
*Take 20 min to build to a heavy 1-rep
*3 sec pause in bottom

Paused Front Squat (Take 20 mins to work up to a heavy 1-rep)

Paused Front Squat

Metcon

Metcon (Time)

12-9-6
Thrusters (Rx+165/115)(115/75)
Strict Pull-ups (Rx+ 5 Strict Ring MU)

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

Whiteboard:

Monday, September 18, 2017

Male Clients

1

Jake
Jerles

7:00 PM CrossFit

1 x 1 @ 355 lbs

2

Robert
Herford

6:00 PM CrossFit

1 x 1 @ 315 lbs

missed 335# twice

3

Casey
Smith

6:00 AM CrossFit

1 x 1 @ 285 lbs

4

Dan
Carley

6:00 PM CrossFit

1 x 1 @ 275 lbs

4

Gary
Blount

5:00 PM CrossFit

1 x 1 @ 275 lbs

4

Mac
Baker

7:00 PM CrossFit

1 x 1 @ 275 lbs

5

Carlos
Jara

5:00 PM CrossFit

1 x 1 @ 265 lbs

6

Isaiah
Fitzgerald

11:00 AM CrossFit

1 x 1 @ 255 lbs

7

Kevin
Thomas

5:00 AM CrossFit

1 x 1 @ 245 lbs

8

Samuel
Fitzgerald

11:00 AM CrossFit

1 x 1 @ 235 lbs

9

Jason
Cansler

6:00 PM CrossFit

1 x 1 @ 225 lbs

9

Michael
Eannone

7:00 PM CrossFit

1 x 1 @ 225 lbs

10

Jacob
Gloudemans

7:00 PM CrossFit

1 x 1 @ 205 lbs

10

Jeb
Ware

11:00 AM CrossFit

1 x 1 @ 205 lbs

10

Todd
McDaniel

5:00 AM CrossFit

1 x 1 @ 205 lbs

11

Jarrod
Steck

9:00 AM CrossFit

1 x 1 @ 200 lbs

12

Mark
Darvill

5:00 AM CrossFit

1 x 1 @ 195 lbs

13

David
Seaman

6:00 PM CrossFit

1 x 1 @ 185 lbs

13

Gary
Sunstrom

9:00 AM CrossFit

1 x 1 @ 185 lbs

13

Jonathan
Darcey

5:00 PM CrossFit

1 x 1 @ 185 lbs

14

Ben
Kufert

7:00 PM CrossFit

1 x 1 @ 175 lbs

14

Brad
Brodzinski

5:00 AM CrossFit

1 x 1 @ 175 lbs

15

Mike
Noll

11:00 AM CrossFit

1 x 1 @ 155 lbs

15

Sturgeon
Christie

7:00 PM CrossFit

1 x 1 @ 155 lbs

Female Clients

1

Jen
Schult

5:00 AM CrossFit

1 x 1 @ 205 lbs

2

Jackie
Cansler

6:00 PM CrossFit

1 x 1 @ 185 lbs

3

Cassie
Chadwell

7:00 PM CrossFit

2 x 1 @ 175 lbs

4

Michelle
Shuck

11:00 AM CrossFit

1 x 1 @ 145 lbs

4

Rachel
Klahr

6:00 PM CrossFit

1 x 1 @ 145 lbs

4

Seirra
Dawson

5:00 PM CrossFit

1 x 1 @ 145 lbs

5

Caitlin
Woodrow

7:00 PM CrossFit

1 x 1 @ 140 lbs

6

Alyssa
Carlson

6:00 AM CrossFit

1 x 1 @ 135 lbs

6

Page
Hannon

6:00 AM CrossFit

1 x 1 @ 135 lbs

7

Lisa
Hovis

6:00 PM CrossFit

1 x 1 @ 130 lbs

8

Fanny
B Roberts

5:00 PM CrossFit

1 x 1 @ 125 lbs

8

Shannon
Davis

11:00 AM CrossFit

1 x 1 @ 125 lbs

9

Jenny
Rosas

5:00 PM CrossFit

1 x 1 @ 120 lbs

10

Private

6:00 PM CrossFit

1 x 1 @ 115 lbs

11

Evelyn
Karras

7:00 PM CrossFit

1 x 1 @ 105 lbs

12

Nikki
Kirsch

5:00 PM CrossFit

1 x 1 @ 100 lbs

35,65,75,80,85,90,95

13

Jasmine
Nivens

9:00 AM CrossFit

1 x 1 @ 95 lbs

14

Ivette
Morales

11:00 AM CrossFit

1 x 1 @ 90 lbs

15

Amber
Doyle

5:00 AM CrossFit

1 x 1 @ 85 lbs