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Components
Back Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
New Year! - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (23/18)
Workout
New Year!
Weightlifting
Back Squat (5 x 5 )
Back Squat
WOD
Metcon (AMRAP - Reps)
Rx
30 sec. Side Plank (R)
30 sec. Sit-ups
30 sec. Side Plank (L)
30 sec. V-Ups
30 sec. Supine Plank
3 rounds
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Wednesday, January 02, 2019
Male Clients
1
Chad
Kobold
5:30pm CrossFit All Level...
5 x 5 @ 285 lbs
2
Lyman
Anderson
6:30pm CrossFit All Level...
5 x 5 @ 265 lbs
3
#Sean
Wieser
6:30pm CrossFit All Level...
5 x 5 @ 260 lbs
3
Del
Tutt
5:30pm CrossFit All Level...
5 x 5 @ 260 lbs
3
Michael
Mowry
6:30pm CrossFit All Level...
5 x 5 @ 260 lbs
4
Private
9am CrossFit All Levels
5 x 5 @ 255 lbs
5
mathew
taylor
Noon CrossFit All Levels
5 x 5 @ 250 lbs
6
Jon
Fallon
5:30pm CrossFit All Level...
5 x 5 @ 235 lbs
7
Aaron
Barvitz
5:30pm CrossFit All Level...
5 x 5 @ 230 lbs
8
Chris
“Old Man” ...
5:30pm CrossFit All Level...
5 x 5 @ 225 lbs
8
The
Godfather
Noon CrossFit All Levels
5 x 5 @ 225 lbs
9
Andres
Salazar
5:30pm CrossFit All Level...
5 x 5 @ 205 lbs
9
Brock
Johnson
5:30pm CrossFit All Level...
5 x 5 @ 205 lbs
10
Brian
Welty
4:30pm CrossFit All Level...
5 x 5 @ 195 lbs
11
Private
9am CrossFit All Levels
5 x 5 @ 185 lbs
11
Luis
Solis
6:30pm CrossFit All Level...
5 x 5 @ 185 lbs
11
Trent
Rasmussen
6:30am CrossFit All Level...
5 x 5 @ 185 lbs
12
Private
5:30am CrossFit All Level...
5 x 5 @ 165 lbs
13
Brian
Kohl
5:30am CrossFit All Level...
5 x 5 @ 155 lbs
13
Steven
Raisor
9am CrossFit All Levels
5 x 5 @ 155 lbs
14
Father
Dan Vanyo
Noon CrossFit All Levels
5 x 5 @ 85 lbs
15
Nicholas
Valderrama
4:30pm CrossFit All Level...
5 x 5 @ 0 lbs
135
15
Phresh
Prince of ...
4:30pm CrossFit All Level...
1 x 1 @ 315 lbs
Female Clients
1
Alesha
Asijie
5:30am CrossFit All Level...
5 x 5 @ 195 lbs
2
Kate
Gonzalez
6:30am CrossFit All Level...
5 x 5 @ 180 lbs
3
Kendra
Lowry
5:30pm CrossFit All Level...
5 x 5 @ 165 lbs
4
Amanda
McFarland
6:30pm CrossFit All Level...
5 x 5 @ 125 lbs
4
Amanda
Phox
4:30pm CrossFit All Level...
5 x 5 @ 125 lbs
4
Rose
Hernandez
9am CrossFit All Levels
5 x 5 @ 125 lbs
5
Johna
Kobold
5:30pm CrossFit All Level...
5 x 5 @ 115 lbs
First day back 💪🏽
6
Catalina
Johnson
4:30pm CrossFit All Level...
5 x 5 @ 105 lbs
6
Theresa
Thai
4:30pm CrossFit All Level...
5 x 5 @ 105 lbs
7
Annie
Lewis
9am CrossFit All Levels
5 x 5 @ 95 lbs
7
Christine
Rosini
6:30pm CrossFit All Level...
5 x 5 @ 95 lbs
7
Lauren
Pew
9am CrossFit All Levels
5 x 5 @ 95 lbs
7
Savanna
Fallon
6:30pm CrossFit All Level...
5 x 5 @ 95 lbs
8
Amber
Bloomfield
6:30pm CrossFit All Level...
5 x 5 @ 85 lbs
8
Kaitlin
Welty
4:30pm CrossFit All Level...
5 x 5 @ 85 lbs
Working on form
8
Laurie
Perez-Fran ...
9am CrossFit All Levels
5 x 5 @ 85 lbs
9
alexandra
bayona
5:30pm CrossFit All Level...
5 x 5 @ 65 lbs
10
Erica
Lugo
5:30pm CrossFit All Level...
5 x 5 @ 35 lbs
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