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Components
Power Clean
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Get some - 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 (16/8)
Workout
Get some
Weightlifting
Power Clean (1 x 3 )
Power Clean
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
10 DB Front-Rack Step-ups (50/25 lb.) (20 in.)
200-m Single DB Carry (anyhow)
30 Lateral DB Jump Overs
AMRAP 12 min.
Rx
10 DB Front-Rack Step-ups (35/20 lb.) (20 in.)
200-m Single DB Carry (anyhow)
30 Lateral DB Jump Overs
AMRAP 12 min.
Fitness
10 DB Front-Rack Step-ups
200-m Single DB Carry anyhow
30 Lateral DB Jump/Hop Overs
AMRAP 12 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 19, 2020
Male Clients
1
Private
11:00am CrossFit All Leve...
1 x 3 @ 255 lbs
2
Phresh
Prince of ...
5:30pm CrossFit All Level...
1 x 3 @ 225 lbs
3
Jon
Fallon
9:00am CrossFit All Level...
1 x 3 @ 205 lbs
4
Brock
Johnson
5:30pm CrossFit All Level...
1 x 3 @ 200 lbs
5
#Sean
Wieser
5:30pm CrossFit All Level...
1 x 3 @ 195 lbs
failed 210
5
Juan
Jose
11:00am CrossFit All Leve...
1 x 3 @ 195 lbs
5
Michael
Mowry
4:30pm CrossFit All Level...
1 x 3 @ 195 lbs
6
Del
Tutt
5:30pm CrossFit All Level...
1 x 3 @ 175 lbs
7
The
Godfather
11:00am CrossFit All Leve...
1 x 3 @ 165 lbs
8
Andres
Salazar
5:30pm CrossFit All Level...
1 x 3 @ 155 lbs
8
Francisco
Garcia
11:00am CrossFit All Leve...
1 x 3 @ 155 lbs
8
Jacob
Arroyos
5:30am CrossFit All Level...
1 x 3 @ 155 lbs
8
Jonny
Baker
5:30am CrossFit All Level...
1 x 3 @ 155 lbs
9
Deuce
News
5:30pm CrossFit All Level...
1 x 3 @ 145 lbs
10
Ron
Fleming
5:30pm CrossFit All Level...
1 x 3 @ 135 lbs
11
Mike
Rogers
6:30pm CrossFit All Level...
1 x 3 @ 105 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 3 @ 155 lbs
2
Maron
Walker
9:00am CrossFit All Level...
1 x 3 @ 135 lbs
3
Christine
Rosini
6:30pm CrossFit All Level...
1 x 3 @ 120 lbs
4
Hilary
Thomas
4:30pm CrossFit All Level...
1 x 3 @ 115 lbs
5
Amanda
Phox
11:00am CrossFit All Leve...
1 x 3 @ 107 lbs
6
silvia
laub
11:00am CrossFit All Leve...
1 x 3 @ 105 lbs
7
Olga
Soto
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
8
valerie
anderson
6:30pm CrossFit All Level...
1 x 3 @ 70 lbs
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