Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Box Squat

Metcon

Settings

Workout

CF - 9/24/21

A:

3 rds
:15 bike sprint
10 1 3/4 squats
10 total walking lunges

B: Box Squat (5x3 Box squat @80-85%)

C: Metcon (Time)

5 rounds for time:
50' db walking lunge (50/35)
20/15 cal row
15 hspu

D: Metcon (No Measure)

Bonus Fitness / cooldown
accumulate 7 LL rope climb
accumulate 2:30 supinated grip hang on pull up bar

Cooldown
:30 squat hold with elbows on knees (hip stretch)
10 boot strappers
:30 couch stretch each

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

Whiteboard:

Friday, September 24, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

5 x 3 @ 415 lbs

2

Michael
Harrington

5:00 AM CrossFit

5 x 3 @ 365 lbs

3

Jason
Deloney

11:30 AM CrossFit

5 x 3 @ 325 lbs

225/275/295/315/325

4

Alex
Adkins

5:00 AM CrossFit

5 x 3 @ 315 lbs

4

Jefferson
Adcock

11:30 AM CrossFit

5 x 3 @ 315 lbs

4

Justin
Schot

11:30 AM CrossFit

5 x 3 @ 315 lbs

3 at 275. 3 at 315

5

Mark
Miller

6:00 AM CrossFit

5 x 3 @ 305 lbs

6

Luke
Frauhiger

5:00 PM CrossFit

5 x 3 @ 275 lbs

7

David
Kan

5:00 PM CrossFit

5 x 3 @ 245 lbs

8

Alan
Hutcheson

11:30 AM CrossFit

5 x 3 @ 195 lbs

8

Ben
Hanback

11:30 AM CrossFit

5 x 3 @ 195 lbs

9

Dwayne
Vick

4:00 PM CrossFit

5 x 3 @ 185 lbs

1 set @ 225

Female Clients

1

Christine
Smith

5:00 AM CrossFit

5 x 3 @ 235 lbs

2

Jordan
Wylie

6:00 AM CrossFit

5 x 3 @ 225 lbs

3

Colette
SavageJones

5:00 AM CrossFit

5 x 3 @ 215 lbs

3

Flor
Jalikis

5:00 AM CrossFit

5 x 3 @ 215 lbs

4

Camille
Cline

11:30 AM CrossFit

5 x 3 @ 205 lbs

5

Sage
West

4:00 PM CrossFit

5 x 3 @ 175 lbs

6

Tiffiny
Oakley

5:00 PM CrossFit

5 x 3 @ 145 lbs

7

Catherine
Yancy

5:00 PM CrossFit

5 x 3 @ 115 lbs