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Components

Front Squat

Metcon

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Workout

Thursday

Warm-up

Flutter away (No Measure)

Tabata
Flutter kicks
6" Holds
*Alternate movements

Gymnastics

Metcon (No Measure)

3X
12 Split squats(6/6 add weight)
10 Wind mills (5/5)
Tspine on foam roller

Weightlifting

Front Squat (10X1)

Front Squat

20 Minutes to find a heavy single.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 7:
14 Jumping lunges
7 KBS 70/53

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Whiteboard:

Thursday, August 30, 2018

Male Clients

1

David
Low

6:00AM CrossFit

1 x 1 @ 260 lbs

2

Zach
Murphy

5:00PM CrossFit

1 x 1 @ 245 lbs

3

Mark
Mayfield

5:00AM CrossFit

1 x 1 @ 240 lbs

failed at 260

4

Brian
Justusson

6:00PM CrossFit

1 x 1 @ 215 lbs

All raw baby!

5

Bob
Stapleton

6:00AM CrossFit

1 x 1 @ 185 lbs

5

Sam
Steffen

6:00AM CrossFit

1 x 1 @ 185 lbs

6

Andrew
Komoroski

6:00AM CrossFit

1 x 1 @ 175 lbs

Female Clients

1

Antoinette
Williams

12:00PM CrossFit

1 x 1 @ 225 lbs

Powered by biscuits & gravy

2

Lauren
Muehling

5:00AM CrossFit

1 x 1 @ 205 lbs

to a box

3

Kristina
Stapleton

12:00PM CrossFit

1 x 1 @ 185 lbs

3

Nicki
Bergmann

12:00PM CrossFit

1 x 1 @ 185 lbs

4

MC
Schmank

12:00PM CrossFit

1 x 1 @ 175 lbs

5

Stacy
Swiney

12:00PM CrossFit

1 x 1 @ 165 lbs

6

Allison
Justusson

6:00PM CrossFit

1 x 1 @ 150 lbs

7

Stephanie
Pineda

5:00PM CrossFit

1 x 1 @ 135 lbs

8

Melissa
Schmidt

12:00PM CrossFit

1 x 1 @ 100 lbs

9

Dondee
McClendon

12:00PM CrossFit

1 x 1 @ 65 lbs

10

karol
vincellette

12:00PM CrossFit

1 x 5 @ 30 lbs