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Components

Shoulder Press

Firebird-a-thon

Metcon

Settings

Workout

LIRPA SLOOF

Athlete choice, run a marathon or do the AMRAP...

Weightlifting

Shoulder Press (3 X 3 )

Shoulder Press

WOD

Firebird-a-thon (Time)

26.22 mile Run

Run for Time!

Metcon (AMRAP - Reps)

Rx+
2 min. Shuttle Runs (10 m)
2 min. Toes-to-Bars
2 min. Shuttle Runs (20 m)
2 min. Handstand Walk
2 min. Shuttle Runs (10 m)
2 min. Air Squats
2 min. Shuttle Runs (20 m)
2 min. Burpees

Rx
2 min. Shuttle Runs (10 m)
2 min. Toes-to-Bars
2 min. Shuttle Runs (20 m)
2 min. Hand Stand Cherry Pickers
2 min. Shuttle Runs (10 m)
2 min. Air Squats
2 min. Shuttle Runs (20 m)
2 min. Burpees

Fitness
2 min. Shuttle Runs (10 m)
2 min. Wall-Lying Hands-to-Toes
2 min. Shuttle Runs (20 m)
2 min. Plank Cherry Pickers
2 min. Shuttle Runs (10 m)
2 min. Air Squats
2 min. Shuttle Runs (20 m)
2 min. Burpees

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

Whiteboard:

Monday, April 01, 2019

Male Clients

1

Phresh
Prince of ...

5:30pm CrossFit All Level...

3 x 3 @ 205 lbs

2

Chad
Kobold

6:30pm CrossFit All Level...

3 x 3 @ 185 lbs

3

Private

Noon CrossFit All Levels

3 x 3 @ 165 lbs

4

Brock
Johnson

9am CrossFit All Levels

3 x 3 @ 155 lbs

4

Josh
Carter

9am CrossFit All Levels

3 x 3 @ 155 lbs

5

leo
galaz

9am CrossFit All Levels

3 x 3 @ 145 lbs

6

Aaron
Barvitz

5:30pm CrossFit All Level...

3 x 3 @ 140 lbs

7

#Sean
Wieser

5:30pm CrossFit All Level...

3 x 3 @ 135 lbs

7

jaime
mendez

6:30pm CrossFit All Level...

3 x 3 @ 135 lbs

7

Jon
Fallon

Noon CrossFit All Levels

3 x 3 @ 135 lbs

7

Michael
Mowry

6:30pm CrossFit All Level...

3 x 3 @ 135 lbs

8

Chris
“Old Man” ...

5:30pm CrossFit All Level...

3 x 3 @ 130 lbs

8

Francisco
Garcia

Noon CrossFit All Levels

3 x 3 @ 130 lbs

8

Private

9am CrossFit All Levels

3 x 3 @ 130 lbs

9

Andres
Salazar

5:30pm CrossFit All Level...

3 x 3 @ 125 lbs

9

Del
Tutt

5:30pm CrossFit All Level...

3 x 3 @ 125 lbs

9

jason
woodall

5:30am CrossFit All Level...

3 x 3 @ 125 lbs

9

kevin
varghese

5:30am CrossFit All Level...

3 x 3 @ 125 lbs

9

The
Godfather

4:30pm CrossFit All Level...

3 x 3 @ 125 lbs

10

Brian
Welty

4:30pm CrossFit All Level...

3 x 3 @ 115 lbs

10

Cody
Brown

Noon CrossFit All Levels

3 x 3 @ 115 lbs

10

Lyman
Anderson

6:30pm CrossFit All Level...

3 x 3 @ 115 lbs

HWLS

11

Jeffrey
Palmer

4:30pm CrossFit All Level...

3 x 3 @ 110 lbs

12

Daniel
Nosko

6:30pm CrossFit All Level...

3 x 3 @ 105 lbs

12

Trent
Rasmussen

6:30pm CrossFit All Level...

3 x 3 @ 105 lbs

13

Kent
Spurling

5:30am CrossFit All Level...

3 x 3 @ 65 lbs

14

Mike
Rogers

6:30pm CrossFit All Level...

3 x 3 @ 45 lbs

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

3 x 3 @ 100 lbs

2

Kate
Gonzalez

5:30pm CrossFit All Level...

3 x 3 @ 82 lbs

3

Private

6:30pm CrossFit All Level...

3 x 3 @ 80 lbs

3

Mia
McCorkel

6:30pm CrossFit All Level...

3 x 3 @ 80 lbs

4

Christine
Rosini

6:30pm CrossFit All Level...

3 x 3 @ 70 lbs

5

Annie
Lewis

9am CrossFit All Levels

3 x 3 @ 65 lbs

5

Catalina
Johnson

9am CrossFit All Levels

3 x 3 @ 65 lbs

5

Private

9am CrossFit All Levels

3 x 3 @ 65 lbs

5

silvia
laub

9am CrossFit All Levels

3 x 3 @ 65 lbs

6

savannah
kokaliares

9am CrossFit All Levels

3 x 3 @ 60 lbs

7

Alexandra
Hawn

6:30pm CrossFit All Level...

3 x 3 @ 55 lbs

7

Amanda
Phox

6:30pm CrossFit All Level...

3 x 3 @ 55 lbs

7

Isabella
Rosini

6:30pm CrossFit All Level...

3 x 3 @ 55 lbs

7

Kaitlin
Welty

4:30pm CrossFit All Level...

3 x 3 @ 55 lbs

7

Lauren
Pew

9am CrossFit All Levels

3 x 3 @ 55 lbs

8

Erica
Lugo

5:30pm CrossFit All Level...

3 x 3 @ 50 lbs

9

Joy
Thomas

4:30pm CrossFit All Level...

3 x 3 @ 45 lbs

10

Calli
Rasmussen

9am CrossFit All Levels

3 x 3 @ 35 lbs