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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
10 Or Less - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (13/11)
Workout
10 Or Less
WOD - FBCF
Metcon (Time)
Rx+
10 HSPUs
8 Power Snatches (155/115 lb.)
6 Burpee Box Jump Overs (24/20)
4 Squat Snatches
3 rounds
Rx
10 HSPUs
8 Power Snatches (135/95 lb.)
6 Burpee Box Jump Overs (24/20)
4 Squat Snatches
3 rounds
Fitness
10 Seated DB Press
8 Power Snatches
6 Burpee Box Jump Overs
4 Squat Snatches (or PS+OHS)
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 12, 2021
Male Clients
1
Brock
Johnson
5:30am CrossFit All Level...
14:10
5:30 am at 1:00 am
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
9:59
3
#Sean
Wieser
5:30pm CrossFit All Level...
13:21
4
Jade
Fielder
4:30pm CrossFit All Level...
14:05
5
Jonny
Baker
5:30am CrossFit All Level...
10:17
6
Private
5:30am CrossFit All Level...
10:23
7
kevin
varghese
6:30pm CrossFit All Level...
10:49
65#
8
Aaron
Barvitz
4:30pm CrossFit All Level...
11:22
95# snatch, 25# seated press
9
Antonio
Hall
5:30am CrossFit All Level...
12:45
6 burp 4 burp 4 burp
10
Private
11:00am CrossFit All Leve...
14:44
11
Juan
Jose
11:00am CrossFit All Leve...
15:12
#95, 10s holds, 24" so
12
Jon
Fallon
9:00am CrossFit All Level...
15:46
115#
13
jaime
mendez
6:30pm CrossFit All Level...
17:48
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
8:46
2
Private
5:30am CrossFit All Level...
8:39
3
Dara
Wieser
4:30pm CrossFit All Level...
10:00
hcg mod fitness
4
Lauren
Pew
9:00am CrossFit All Level...
10:41
5
Savanna
Fallon
4:30pm CrossFit All Level...
11:04
6
valerie
anderson
6:30pm CrossFit All Level...
11:07
30HSPU abmat/35
7
julia
vergamini
5:30pm CrossFit All Level...
12:25
8
Christine
Rosini
6:30pm CrossFit All Level...
12:55
1 abmat, 65lbs powers all the way
9
Kasie
Shadduck
6:30pm CrossFit All Level...
13:10
Fitness-- 65# BB; 20#DB-- step overs
10
Maron
Walker
9:00am CrossFit All Level...
16:11
RX w 25# seated press
11
maria
cutler
9:00am CrossFit All Level...
0:00
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