Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

Magnificent Monday Workout

Back Squat (Work to a 10 rep max for the day)

Back Squat

Work up to the heaviest weight possible for 10 consecutive reps. Shoot for 5-10# more than the previous two weeks.

Metcon (No Measure)

4 sets for quality of:

- Rear leg elevated split squats x 10 reps each leg (add weight if able to)

- Single leg KB RDL x 10 reps each leg. Opposite hand to foot.

Rest as needed between each movement. Alternate movements. Only add weight if perfect form.

Cash Out

Metcon (AMRAP - Reps)

3x:20 assault bike sprints. Rest 1:30 between each.
Score is total calories.

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

Whiteboard:

Monday, July 15, 2019

Male Clients

1

Robert
Self

5:00 AM CrossFit

1 x 10 @ 315 lbs

2

Rich
Marino

4:30 PM CrossFit

1 x 10 @ 285 lbs

3

Private

4:30 PM CrossFit

1 x 10 @ 275 lbs

4

Justin
Ramer

4:30 PM CrossFit

1 x 10 @ 260 lbs

5

AJ
Ross

6:00 AM CrossFit

1 x 10 @ 255 lbs

6

Brandon
Henry

5:00 AM CrossFit

1 x 10 @ 245 lbs

7

Chris
Bryant

5:30 PM CrossFit

1 x 10 @ 235 lbs

45/135/185/215/235

8

Private

5:00 AM CrossFit

1 x 10 @ 225 lbs

8

Harris
Frank

5:00 AM CrossFit

1 x 10 @ 225 lbs

8

Jon
Beale

4:30 PM CrossFit

1 x 10 @ 225 lbs

9

Clint
VanHoy

8:00 AM CrossFit

1 x 10 @ 220 lbs

10

Jeff
Austin

8:00 AM CrossFit

1 x 10 @ 215 lbs

10

Mike
Brown

6:00 AM CrossFit

1 x 10 @ 215 lbs

11

Erik
Manning

5:00 AM CrossFit

1 x 10 @ 205 lbs

11

Mike
Anderson

6:00 AM CrossFit

1 x 10 @ 205 lbs

12

Dennis
Shelton

4:30 PM CrossFit

1 x 10 @ 195 lbs

13

Chris
Davis

10:00 AM CrossFit

1 x 10 @ 185 lbs

13

Dave
Lombardo

5:00 AM CrossFit

1 x 10 @ 185 lbs

13

Ric
Thompson

6:00 AM CrossFit

1 x 10 @ 185 lbs

Box squat, sprinkler + 15+ abmat

13

Tom
Boyle

5:00 AM CrossFit

1 x 10 @ 185 lbs

back

14

Ben
Reid

5:30 PM CrossFit

1 x 10 @ 180 lbs

14

Logan
Griffith

5:30 PM CrossFit

1 x 10 @ 180 lbs

15

Victor
Jimenez

8:00 AM CrossFit

1 x 10 @ 165 lbs

16

Mike
Witt

10:00 AM CrossFit

1 x 10 @ 155 lbs

17

Robert
Meredith Jr

10:00 AM CrossFit

1 x 10 @ 145 lbs

17

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 10 @ 145 lbs

18

Marcus
Garrett

5:00 AM CrossFit

1 x 10 @ 135 lbs

19

David
Johnson

8:00 AM CrossFit

1 x 10 @ 60 lbs

first day back after surgery

Female Clients

1

Victoria
Duncan

5:00 AM CrossFit

1 x 10 @ 185 lbs

2

Jessica
Chauncey

5:00 AM CrossFit

1 x 10 @ 155 lbs

3

Private

4:30 PM CrossFit

1 x 10 @ 140 lbs

4

Andrea
Bauer

8:00 AM CrossFit

1 x 10 @ 130 lbs

4

Michelle
Vaughn

8:00 AM CrossFit

1 x 10 @ 130 lbs

5

Angelica
Mealing

8:00 AM CrossFit

1 x 10 @ 125 lbs

5

Kiyoka
Yahaba

4:30 PM CrossFit

1 x 10 @ 125 lbs

6

Lissy
Cowdery

4:30 PM CrossFit

1 x 10 @ 120 lbs

7

Allison
Elliott

5:00 AM CrossFit

1 x 10 @ 115 lbs

7

Florisa
Acosta

6:00 AM CrossFit

1 x 10 @ 115 lbs

7

Jen
Thompson

4:30 PM CrossFit

1 x 10 @ 115 lbs

75, 95, 115 back felt good

7

Kelsey
Questel

6:00 AM CrossFit

1 x 10 @ 115 lbs

8

Jesseca
Rodriguez

10:00 AM CrossFit

1 x 10 @ 105 lbs

8

Katherine
Tullis

4:30 PM CrossFit

1 x 10 @ 105 lbs

8

Linda
Wright

6:00 AM CrossFit

1 x 10 @ 105 lbs

8

Lori
Adkins

5:00 AM CrossFit

1 x 10 @ 105 lbs

9

Jennifer
Yerges

4:30 PM CrossFit

1 x 10 @ 100 lbs

10

Karlye
Ramer

5:30 PM CrossFit

1 x 10 @ 95 lbs

10

Linnet
Orbe

6:00 AM CrossFit

1 x 10 @ 95 lbs

10

Monica
Lee

4:30 PM CrossFit

1 x 10 @ 95 lbs

10

Staci
Hamilton

4:30 PM CrossFit

1 x 10 @ 95 lbs

11

Jessyca
Doty

5:30 PM CrossFit

1 x 10 @ 90 lbs

12

Amy
Linton

10:00 AM CrossFit

1 x 10 @ 85 lbs

12

Private

5:30 PM CrossFit

1 x 10 @ 85 lbs

12

Jennifer
Vermilyea

10:00 AM CrossFit

1 x 10 @ 85 lbs

12

Marcy
Butler

8:00 AM CrossFit

1 x 10 @ 85 lbs

12

Tian
Beale

4:30 PM CrossFit

1 x 10 @ 85 lbs

12

Vanessa
Kennedy

5:30 PM CrossFit

1 x 10 @ 85 lbs

13

Vanessa
Cordova

7:30 PM CrossFit

1 x 10 @ 75 lbs

14

Ashley
Barnes

5:30 PM CrossFit

1 x 10 @ 65 lbs

15

LeAnn
Austin

8:00 AM CrossFit

1 x 10 @ 60 lbs

16

Natalie
Cosson

6:00 AM CrossFit

5 x 10 @ 55 lbs

35,

17

Denise
Woodham

5:30 PM CrossFit

1 x 6 @ 85 lbs