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Components

Deadlift

Metcon

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Workout

The Cell Gym 2.20.19

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Deadlift (5.3.3.2.2.1.1.1 getting heavier)

Deadlift

Metcon

Metcon (Time)

10.8.6.4.2.4.6.8.10
Pushups
Air squats
Box jumps 24/20
Stationary Dips

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

Whiteboard:

Wednesday, February 20, 2019

Male Clients

1

Tim
Trendler

7:00 PM Open Gym/ WOD

1 x 1 @ 365 lbs

2

Ben
Skinner

5:30 AM WOD

1 x 1 @ 355 lbs

3

Brandon
Walters

5:30 AM WOD

1 x 1 @ 335 lbs

3

Butch
Leckey

8:30 AM WOD (Daycare)

1 x 1 @ 335 lbs

no belt, kept low, no mixed, 405 could not budge

4

Noah
Pagano

5:00 PM WOD

1 x 1 @ 295 lbs

Female Clients

1

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 1 @ 205 lbs

2

Brooke
Woods

5:30 AM WOD

2 x 1 @ 200 lbs

3

Amy
Skinner

5:30 AM WOD

1 x 1 @ 175 lbs

4

Chantal
Leckey🏋️‍♀️💃 ...

8:30 AM WOD (Daycare)

1 x 1 @ 145 lbs

PR !!! Last one was 135

5

Kim
Riggs

8:30 AM WOD (Daycare)

4 x 5 @ 135 lbs

6

Patti
Rowley

8:30 AM WOD (Daycare)

3 x 5 @ 65 lbs

Cuz I wasn't feelin' d.l.