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Components

Pendlay Row

Metcon

Settings

Workout

Friday

Warm-up

Jumping with friends

Round 1:
1-10 Single Unders
*After each set you have to change ropes.
Round 2:
1-10 Double unders
*After each set you have to change ropes.

Gymnastics

Metcon (No Measure)

3X
10 1 Arm OH squat (5/5)
10 Air planes (5/5)
10 Good mornings
:30 Tspine on foam roller

Weightlifting

Pendlay Row (5X5 Across)

Pendlay Row

Metcon

Metcon (Time)

3 Rounds:
24 Back rack lunges 135/95
48 DU
24 Pushups

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, March 30, 2018

Male Clients

1

Christopher
Baltazar

6:00 PM CrossFit

5 x 5 @ 185 lbs

1

Dusty
Schmidt

8:00 AM CrossFit

5 x 5 @ 185 lbs

1

Eric
Priaulx

8:00 AM CrossFit

5 x 5 @ 185 lbs

1

Eric
williams

5:00 PM CrossFit

5 x 5 @ 185 lbs

1

Matthew
Warman

5:00 PM CrossFit

5 x 5 @ 185 lbs

2

Anthony
Hodges

8:00 AM CrossFit

5 x 5 @ 155 lbs

2

Danny
Smith

12:00 PM Open gym

5 x 5 @ 155 lbs

2

Michael
Beitenman

5:00 PM CrossFit

5 x 5 @ 155 lbs

3

Bobby
Thompson

12:00 PM Open gym

5 x 5 @ 105 lbs

3

Jae
Mills

8:00 AM CrossFit

5 x 5 @ 105 lbs

3

Jared
Van Anne

12:00 PM Open gym

5 x 5 @ 105 lbs

Female Clients

1

Allison
Sutter

8:00 AM CrossFit

5 x 5 @ 85 lbs

1

Stacy
Swiney

8:00 AM CrossFit

5 x 5 @ 85 lbs

2

Josi
Gass

5:00 PM CrossFit

5 x 5 @ 65 lbs

2

Melissa
Schmidt

12:00 PM Open gym

5 x 5 @ 65 lbs

3

Joanna
Beatrice

5:00 AM CrossFit

5 x 5 @ 60 lbs

4

Emily
Wolfram

5:00 PM CrossFit

5 x 5 @ 55 lbs

4

Lauren
Pilla

5:00 PM CrossFit

5 x 5 @ 55 lbs

5

Antoinette
Williams

12:00 PM Open gym

4 x 5 @ 115 lbs

5

Kristina
Stapleton

12:00 PM Open gym

4 x 5 @ 115 lbs