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Components

Front Squat

Metcon

Settings

Workout

CF - 10/25/21

A:

3:00 Bike, row, or Ski
into 2 rds
5 elbow rotations
:20 bar hang
5 front squats

B: Front Squat (1x5 @72-76%, 1x4@ 80-85%, 3x2 @88%+)

C: Metcon (Time)

3 rounds for time:
18 deadlift 95/65
15 thruster
12 c2b or 5 BMU

D: Metcon (No Measure)

Strength Accessory

2 sets:
20/15 cal bike
90' db front rack walking lunge (50/35) (2 DBS)
rest :90

E: Metcon (No Measure)

Bonus Fitness / Cooldown

2 sets:
30 air squats
30 banded good morning

Cooldown/stretch
Roll: quads, IT bands, Hamstrings, low/mid back

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

Whiteboard:

Monday, October 25, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

3 x 2 @ 375 lbs

New one rep max of 425

2

Tyler
Parker

5:00 AM CrossFit

3 x 2 @ 315 lbs

3

Janson
Moore

4:00 PM CrossFit

3 x 2 @ 305 lbs

275-290-305

3

Mark
Miller

6:00 AM CrossFit

3 x 2 @ 305 lbs

4

Alex
Adkins

5:00 AM CrossFit

3 x 2 @ 300 lbs

295-300-300

5

Jason
Deloney

6:00 PM CrossFit

3 x 2 @ 295 lbs

255x5, 275x4,295x2

6

Bryant
Hahnfeldt

6:00 PM CrossFit

3 x 2 @ 285 lbs

7

JD
Mason

5:00 PM CrossFit

3 x 2 @ 275 lbs

8

Luke
Frauhiger

6:00 PM CrossFit

3 x 2 @ 255 lbs

8

Tanner
Yancy

5:00 PM CrossFit

3 x 2 @ 255 lbs

275 1/1

9

Jefferson
Adcock

11:30 AM CrossFit

3 x 2 @ 235 lbs

10

Voncha
Reddy

7:00am CrossFit

3 x 2 @ 215 lbs

11

Derek
Fecteau

11:30 AM CrossFit

3 x 2 @ 205 lbs

12

Chris
Thomas

11:30 AM CrossFit

3 x 2 @ 195 lbs

13

Tom
Daniel

4:00 PM CrossFit

3 x 2 @ 175 lbs

14

David
Lewis

5:00 PM CrossFit

2 x 2 @ 255 lbs

245/255/255

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

3 x 2 @ 185 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

3 x 2 @ 180 lbs

3

Colette
SavageJones

5:00 AM CrossFit

3 x 2 @ 175 lbs

4

Danielle
Frances

6:00 PM CrossFit

3 x 2 @ 165 lbs

4

jessica
white

6:00 PM CrossFit

3 x 2 @ 165 lbs

5

Camille
Cline

11:30 AM CrossFit

3 x 2 @ 155 lbs

5

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 2 @ 155 lbs

6

Jessica
Dodd

5:00 PM CrossFit

3 x 2 @ 150 lbs

7

Private

6:00 PM CrossFit

3 x 2 @ 135 lbs

7

Tori
Tesmer

5:00 PM CrossFit

3 x 2 @ 135 lbs

8

Taylor Marie
Reid

4:00 PM CrossFit

3 x 2 @ 130 lbs

9

Catherine
Yancy

6:00 PM CrossFit

3 x 2 @ 85 lbs

9

Tori
Lyczkowski

7:00am CrossFit

3 x 2 @ 85 lbs