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Back Squat

Assault Bike

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Workout

Monday Funday

Back Squat (5 sets of 5 working up a heavy set of 5)

Back Squat

Take 5 sets of 5 to work up to a heavy set of 5 for the day. Shoot for 10-15# more than your 10 rep max. Not a full 5 rep max today, save some in the tank for next week.

Metcon (No Measure)

4 sets for quality and load of:

- 20 reverse lunges (add dumbbells by side if possible)

- 15 heavy Russian KB swings (if 70# not heavy enough, swing two kbs)

Rest about 60 seconds between movements.

Assault Bike (Calories)

3x :30 All out Sprint on assault bike. Rest 2:00 between each. Score is total calories.

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

Whiteboard:

Monday, July 29, 2019

Male Clients

1

Robert
Self

5:00 AM CrossFit

1 x 5 @ 345 lbs

1

Tom
Boyle

5:00 AM CrossFit

1 x 5 @ 345 lbs

2

Rich
Marino

10:00 AM CrossFit

1 x 5 @ 335 lbs

3

Private

4:30 PM CrossFit

1 x 5 @ 305 lbs

4

Justin
Ramer

4:30 PM CrossFit

1 x 5 @ 280 lbs

5

Brandon
Henry

7:30 PM CrossFit

1 x 5 @ 265 lbs

6

Bryan
Bureau

5:30 PM CrossFit

1 x 5 @ 255 lbs

6

Chris
Bryant

5:30 PM CrossFit

1 x 5 @ 255 lbs

45/135/185/235/255

6

Private

5:00 AM CrossFit

1 x 5 @ 255 lbs

6

Jon
Beale

10:00 AM CrossFit

1 x 5 @ 255 lbs

7

Clint
VanHoy

8:00 AM CrossFit

1 x 5 @ 225 lbs

7

Mike
Brown

8:00 AM CrossFit

1 x 5 @ 225 lbs

7

Paul
Miller

8:00 AM CrossFit

1 x 5 @ 225 lbs

7

Travis
Jones

10:00 AM CrossFit

1 x 5 @ 225 lbs

8

Tim
Gaddis

8:00 AM CrossFit

1 x 5 @ 215 lbs

9

Dave
Lombardo

5:00 AM CrossFit

1 x 5 @ 205 lbs

9

Michael
Wolf

7:30 PM CrossFit

1 x 5 @ 205 lbs

9

Mike
Witt

10:00 AM CrossFit

1 x 5 @ 205 lbs

9

Tim
McCormick

5:00 AM CrossFit

1 x 5 @ 205 lbs

10

Dale
Rinkenberger

6:00 AM CrossFit

1 x 5 @ 200 lbs

10

Dale
Rinkenberger

6:00 AM CrossFit

1 x 5 @ 200 lbs

11

Ben
Reid

5:30 PM CrossFit

1 x 5 @ 185 lbs

11

Logan
Griffith

5:30 PM CrossFit

1 x 5 @ 185 lbs

12

Patrick
Dedoyard

6:00 AM CrossFit

1 x 5 @ 180 lbs

13

Victor
Jimenez

8:00 AM CrossFit

1 x 5 @ 175 lbs

14

Robert
Meredith Jr

10:00 AM CrossFit

1 x 5 @ 165 lbs

15

Keith
Jones

7:30 PM CrossFit

1 x 5 @ 155 lbs

16

Marcus
Garrett

5:00 AM CrossFit

1 x 5 @ 145 lbs

17

AJ
Ross

6:00 AM CrossFit

1 x 5 @ 135 lbs

sore back

18

Kris
Keropian

8:00 AM CrossFit

1 x 5 @ 115 lbs

19

David
Johnson

8:00 AM CrossFit

1 x 5 @ 110 lbs

Female Clients

1

Carla
Henriet

5:00 AM CrossFit

1 x 5 @ 185 lbs

1

Victoria
Duncan

5:00 AM CrossFit

1 x 5 @ 185 lbs

2

Rebecca
Shoppy

5:30 PM CrossFit

1 x 5 @ 150 lbs

3

Allison
Elliott

5:00 AM CrossFit

1 x 5 @ 135 lbs

4

Lissy
Cowdery

4:30 PM CrossFit

1 x 5 @ 127 lbs

5

Jen
Thompson

4:30 PM CrossFit

1 x 5 @ 115 lbs

5

Monica
Dingler

10:00 AM CrossFit

1 x 5 @ 115 lbs

6

Brenda
Miller

8:00 AM CrossFit

1 x 5 @ 110 lbs

6

Hannah
Padovano

5:30 PM CrossFit

1 x 5 @ 110 lbs

6

Katherine
Tullis

4:30 PM CrossFit

1 x 5 @ 110 lbs

7

Angie
Bryant

5:30 PM CrossFit

1 x 5 @ 105 lbs

7

Estela
Falla-Ross

6:00 AM CrossFit

1 x 5 @ 105 lbs

7

Jessyca
Doty

5:30 PM CrossFit

1 x 5 @ 105 lbs

7

Karlye
Ramer

4:30 PM CrossFit

1 x 5 @ 105 lbs

7

Linnet
Orbe

6:00 AM CrossFit

1 x 5 @ 105 lbs

75,85,95

7

Mayra
Jones

10:00 AM CrossFit

1 x 5 @ 105 lbs

7

Monica
Lee

4:30 PM CrossFit

1 x 5 @ 105 lbs

7

Staci
Hamilton

4:30 PM CrossFit

1 x 5 @ 105 lbs

8

Vanessa
Cordova

7:30 PM CrossFit

1 x 5 @ 100 lbs

9

Dawn
Galante

6:00 AM CrossFit

1 x 5 @ 95 lbs

9

Linda
Wright

6:00 AM CrossFit

1 x 5 @ 95 lbs

9

Lisa
Rodriguez ...

7:30 PM CrossFit

1 x 5 @ 95 lbs

9

Marcy
Butler

8:00 AM CrossFit

1 x 5 @ 95 lbs

9

Michelle
Gillespie

8:00 AM CrossFit

1 x 5 @ 95 lbs

10

Rachel
Bard

4:30 PM CrossFit

1 x 5 @ 85 lbs

10

Tian
Beale

10:00 AM CrossFit

1 x 5 @ 85 lbs

11

Jessica
Cowell

7:30 PM CrossFit

1 x 5 @ 75 lbs

11

Katie
Crocker

5:00 AM CrossFit

1 x 5 @ 75 lbs

11

Katie
Miller

8:00 AM CrossFit

1 x 5 @ 75 lbs

12

Paulina
Dudkiewicz

5:30 PM CrossFit

2 x 5 @ 65 lbs

12

Kim
Bolen

8:00 AM CrossFit

1 x 5 @ 65 lbs

13

Silvana
Scherer

5:30 PM CrossFit

2 x 5 @ 55 lbs

14

Natalie
Cosson

6:00 AM CrossFit

1 x 5 @ 50 lbs

15

Nancy
Miller

5:30 PM CrossFit

5 x 5 @ 35 lbs

26# kb