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Components

Metcon

Settings

Workout

Thursday

Warm-up

10 mins

Dynamic Warm-up

Gymnastics

25 mins

Core Circuit: 5 sets
20 sec on/20 sec off
Hollow Hold
Arch Hold
Abmat Sit-ups
Supermans
1:00 rest

Metcon

Metcon (Time)

27-21-15-9-3
Single Arm KB Thrusters (Stay light on weight)
200m run b/t each set

*Can split KB Thrusters between arms as needed

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

Whiteboard:

Thursday, September 24, 2015

Male Clients

1

Jonathan
Visconti

7:00 PM CrossFit

2:00

69

2

Tyler
Pennypacker

11:00 AM CrossFit

6:52

Green KB. Thank you Jesus for healing my elbow!

3

Frayne
Abernathy

6:00 AM CrossFit

7:05

1.5 pood - 55lbs

3

James
Gutin

7:00 PM CrossFit

7:05

Blue

4

christopher
carroll

9:00 AM CrossFit

8:06

5

Chad
Cockerill

9:00 AM CrossFit

8:33

6

Travis
Stutts

6:00 PM CrossFit

8:48

blue

7

Gary
Sunstrom

6:00 AM CrossFit

8:13

8

Alan
Rosero

5:00 PM CrossFit

9:05

red kb

9

Nick
Buerger

6:00 PM CrossFit

9:44

10

Rodney
Brown

9:00 AM CrossFit

10:11

11

Michael
Eannone

7:00 PM CrossFit

10:56

12

Justin
Schweizer

6:00 PM CrossFit

11:10

13

Kenneth
Lindemann

9:00 AM CrossFit

12:47

Female Clients

1

Michelle
Shuck

11:00 AM CrossFit

6:32

25# kb

2

Jen
MacCarthy

6:00 AM CrossFit

8:05

pink kb

3

Molly
McDonald

7:00 PM CrossFit

8:17

reb KB

4

Laura
Kasubowski

6:00 PM CrossFit

8:45

green kb

5

Gina
Schweizer

6:00 PM CrossFit

9:22

Green kb

6

Holli
Christ

6:00 AM CrossFit

7:23

7

Esther
Aguayo

6:00 PM CrossFit

8:14

green kb

8

Kelly
McVay

6:00 AM CrossFit

8:36

yellow KB

9

Cara
Stutts

6:00 PM CrossFit

11:06

10

Corey
Knight

7:00 PM CrossFit

11:14

yellow

11

Stephanie
Ravencraft

6:00 PM CrossFit

11:22

12

Rachel
Klahr

6:00 PM CrossFit

11:25

13

Erin
Adamaitis

6:00 AM CrossFit

0:00

Jen MacCarthy, you are evil