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Components
Front Squat
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Rack attack! - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon 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):
45 (25/20)
Workout
Rack attack!
Weightlifting
Front Squat (1 x 5 )
Front Squat
WOD
Metcon (Time)
Rx+
400-m Run
20 Front Squats (95/65 lb.)
3 rounds
Rx
400-m Run
20 Front Squats (75/55 lb.)
3 rounds
Fitness
400-m Run
15 Front Squats
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 08, 2018
Male Clients
1
Phresh
Prince of ...
5:30pm CrossFit All Level...
1 x 5 @ 320 lbs
2
Michael
Jackson
5:30am CrossFit All Level...
1 x 5 @ 315 lbs
3
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 5 @ 245 lbs
4
#Sean
Wieser
6:30pm CrossFit All Level...
1 x 5 @ 235 lbs
5
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 5 @ 220 lbs
6
John
Cao
4:30pm CrossFit All Level...
1 x 5 @ 215 lbs
7
Del
Tutt
6:30pm CrossFit All Level...
1 x 5 @ 205 lbs
7
Duy
Pham
4:30pm CrossFit All Level...
1 x 5 @ 205 lbs
8
Cody
Brown
Noon CrossFit All Levels
1 x 5 @ 200 lbs
9
The
Godfather
Noon CrossFit All Levels
1 x 5 @ 195 lbs
10
Aaron
Barvitz
5:30am CrossFit All Level...
1 x 5 @ 185 lbs
10
Andres
Salazar
5:30pm CrossFit All Level...
1 x 5 @ 185 lbs
10
Brock
Johnson
5:30pm CrossFit All Level...
1 x 5 @ 185 lbs
10
Francisco
Garcia
4:30pm CrossFit All Level...
1 x 5 @ 185 lbs
11
Private
Noon CrossFit All Levels
1 x 5 @ 155 lbs
11
Ron
Fleming
Noon CrossFit All Levels
1 x 5 @ 155 lbs
11
Thomas
Badger
9am CrossFit All Levels
1 x 5 @ 155 lbs
12
Brian
Kohl
5:30am CrossFit All Level...
1 x 5 @ 145 lbs
13
Luis
Solis
5:30pm CrossFit All Level...
1 x 5 @ 135 lbs
14
Luis
Solis
5:30am CrossFit All Level...
1 x 5 @ 125 lbs
14
Luis
Solis
5:30am CrossFit All Level...
1 x 5 @ 125 lbs
15
Private
5:30pm CrossFit All Level...
1 x 5 @ 115 lbs
15
jaime
mendez
6:30pm CrossFit All Level...
1 x 5 @ 115 lbs
15
Private
5:30am CrossFit All Level...
1 x 5 @ 115 lbs
16
Diego
Lozano
4:30pm CrossFit All Level...
1 x 5 @ 0 lbs
135
Female Clients
1
Johna
Kobold
5:30pm CrossFit All Level...
1 x 5 @ 170 lbs
2
Emily
Goldman
5:30am CrossFit All Level...
1 x 5 @ 165 lbs
2
Maron
Walker
4:30pm CrossFit All Level...
1 x 5 @ 165 lbs
3
Kate
Gonzalez
6:30am CrossFit All Level...
1 x 5 @ 155 lbs
3
Lindsey
Beagley
6:30am CrossFit All Level...
1 x 5 @ 155 lbs
4
Kendra
Lowry
5:30pm CrossFit All Level...
1 x 5 @ 145 lbs
5
amy
an
5:30pm CrossFit All Level...
1 x 5 @ 125 lbs
6
Mia
McCorkel
6:30pm CrossFit All Level...
1 x 5 @ 110 lbs
7
Amanda
McFarland
5:30pm CrossFit All Level...
1 x 5 @ 105 lbs
8
Ashlyn
Eddleman
5:30pm CrossFit All Level...
1 x 5 @ 95 lbs
8
Catalina
Johnson
5:30pm CrossFit All Level...
1 x 5 @ 95 lbs
8
Christine
Rosini
5:30pm CrossFit All Level...
1 x 5 @ 95 lbs
8
Rose
Hernandez
4:30pm CrossFit All Level...
1 x 5 @ 95 lbs
9
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 5 @ 90 lbs
10
Lauren
Pew
9am CrossFit All Levels
1 x 5 @ 85 lbs
11
valerie
anderson
6:30pm CrossFit All Level...
1 x 5 @ 80 lbs
12
Annie
Lewis
Noon CrossFit All Levels
1 x 5 @ 75 lbs
12
Ashley
Lopez
5:30am CrossFit All Level...
1 x 5 @ 75 lbs
13
Lilian
Rosas
6:30am CrossFit All Level...
1 x 5 @ 15 lbs
13
Socorro
Rosas
6:30am CrossFit All Level...
1 x 5 @ 15 lbs
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