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Components
Bench Press
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Stop Drop and Lunge - 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):
18 (10/8)
Workout
Stop Drop and Lunge
Weightlifting
Bench Press (5 x 3 )
Bench Press
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
8 Front Rack Reverse Lunges (135/95lbs)
16 MB Clean (20/14lbs)
AMRAP 7min
Rx
8 Front Rack Reverse Lunges (115/75lbs)
16 MB Clean (20/14lbs)
AMRAP 7min
Fitness
6 Front Rack Lunges (BB or DB)
9 MB Clean
AMRAP 7min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 01, 2022
Male Clients
1
jaime
mendez
9:00am CrossFit All Level...
5 x 3 @ 225 lbs
1
The
Rooster
5:30pm CrossFit All Level...
5 x 3 @ 225 lbs
2
#Sean
Wieser
5:30pm CrossFit All Level...
5 x 3 @ 170 lbs
3
kevin
varghese
11:00am CrossFit All Leve...
5 x 3 @ 165 lbs
3
Michael
Mowry
4:30pm CrossFit All Level...
5 x 3 @ 165 lbs
4
Alfredo
Bejarano
5:30am CrossFit All Level...
5 x 3 @ 155 lbs
4
John
Cao
11:00am CrossFit All Leve...
5 x 3 @ 155 lbs
5
Private
5:30am CrossFit All Level...
5 x 3 @ 145 lbs
6
Alex
Bentley
5:30pm CrossFit All Level...
5 x 3 @ 135 lbs
6
Jose
Montes
4:30pm CrossFit All Level...
5 x 3 @ 135 lbs
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
5 x 3 @ 115 lbs
2
Christine
Nosko
5:30pm CrossFit All Level...
5 x 3 @ 85 lbs
3
Niki
Lajevardi- ...
5:30am CrossFit All Level...
5 x 3 @ 75 lbs
4
Annie
Lewis
9:00am CrossFit All Level...
5 x 3 @ 65 lbs
4
Private
5:30am CrossFit All Level...
5 x 3 @ 65 lbs
5
Isabella
Rosini
5:30pm CrossFit All Level...
5 x 3 @ 55 lbs
5
Lauren
Pew
9:00am CrossFit All Level...
5 x 3 @ 55 lbs
6
Sarah
Carrasco-m ...
4:30pm CrossFit All Level...
5 x 3 @ 50 lbs
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