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Components

Deadlift

Seated Dumbbell Shoul ...

Metcon

Settings

Workout

Monday

Success is the sum of small efforts repeated day in and day out.

Warm-up

15 mins

Weightlifting

25 mins

Deadlift
4x4

Superset with

DB Seated Shoulder Press (seated on ground)
4x5

Deadlift (4x4)

Deadlift

Seated Dumbbell Shoulder Press (4x5)

Metcon

Metcon (Time)

1000m Row
150 DU
30 Strict HSPU

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

Whiteboard:

Monday, December 26, 2016

Male Clients

1

Gary
Blount

11:00 AM CrossFit

4 x 4 @ 355 lbs

2

Private

5:00 PM CrossFit

4 x 4 @ 345 lbs

3

Samuel
Fitzgerald

9:00 AM CrossFit

4 x 4 @ 315 lbs

3

Shawn
Mirabal

11:00 AM CrossFit

4 x 4 @ 315 lbs

3

Todd
McDaniel

9:00 AM CrossFit

4 x 4 @ 315 lbs

4

Carlos
Jara

5:00 PM CrossFit

4 x 4 @ 305 lbs

5

Brad
Donovan

6:00 PM CrossFit

4 x 4 @ 285 lbs

6

Brandon
Dirmann

11:00 AM CrossFit

4 x 4 @ 220 lbs

7

Justin
Mirabal

11:00 AM CrossFit

4 x 4 @ 205 lbs

go heavier next time

8

Jason
Cansler

11:00 AM CrossFit

2 x 4 @ 255 lbs

Female Clients

1

Jackie
Cansler

11:00 AM CrossFit

4 x 4 @ 210 lbs

touch and go

2

Courtney
Schuler

11:00 AM CrossFit

4 x 4 @ 165 lbs

3

Rachel
Hedrick

9:00 AM CrossFit

4 x 4 @ 150 lbs

4

Jenny
Rosas

5:00 PM CrossFit

4 x 4 @ 135 lbs

5

Lisa
Hovis

11:00 AM CrossFit

4 x 4 @ 115 lbs

6

Cara
Stutts

11:00 AM CrossFit

4 x 4 @ 105 lbs

6

Georgia
Rivers

11:00 AM CrossFit

4 x 4 @ 105 lbs

7

Andrea
Mirabal

11:00 AM CrossFit

1 x 4 @ 135 lbs

2x115,1x125