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Components
Metcon
Annie
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 121 - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM 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):
10 (5/5)
Workout
Julian 121
WOD - FBCF
Metcon (Time)
Rx - Partially Loaded
12 Reverse Lunges with 1 DB (50/35 lb.)
12 DB Power Snatches (6 each side)
30 Air Squats
3 Rounds
Fitness - Unloaded
18 Reverse Lunges
18 Russian Twist ground taps
30 Air Squats
3 Rounds
WOD - Home Gym
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 30, 2020
Male Clients
1
Chris
“Old Man” ...
5:30am CrossFit All Level...
4:31
2
#Sean
Wieser
5:30am CrossFit All Level...
4:57
3
Jon
Fallon
5:30pm CrossFit All Level...
6:43
4
Private
11AM CrossFit All Levels
9:30
5
Private
5:30am CrossFit All Level...
7:28
Female Clients
1
Kendra
Lowry
9AM CrossFit All Levels
4:08
1.57 mile run 5 Rounds: 40 air squats 30 doubles 20 (2r reverse c...
2
Hilary
Thomas
4:30pm CrossFit All Level...
6:40
3
Christine
Rosini
6:30pm CrossFit All Level...
8:53
4
Isabella
Rosini
5:30am CrossFit All Level...
7:13
Fitness with15 lb DB
5
Private
5:30am CrossFit All Level...
12:37
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