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Components

Deadlift

Deadlift

Deadlift

Flight Simulator

Settings

Workout

The Cell Gym 05.18.17

Warm-up

Warm Up 12.22.15

500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings

Strength

Deadlift (65% x 5 )

Deadlift

Deadlift (75% x 5 )

Deadlift

Deadlift (85% x 5+)

Deadlift

Metcon

If you miss during a set you start over on that set.

If you can't do double unders do 3 x singles

Flight Simulator (Time)

Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
You must stop between sets you can not skip singles in between sets.

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

Whiteboard:

Thursday, May 18, 2017

Male Clients

1

Butch
Leckey

Open Gym 7:00pm

1 x 5 @ 275 lbs

2

Brandyn
Jones

5:30 AM WOD

1 x 5 @ 225 lbs

2

Jon
Crismon

8:30 AM WOD (Daycare)

1 x 5 @ 225 lbs

3

TYLER
SWAPP

5:30 AM WOD

1 x 5 @ 215 lbs

4

Danny
Lopez

5:00 PM WOD

1 x 5 @ 205 lbs

5

Ben
Skinner

5:30 AM WOD

1 x 5 @ 196 lbs

6

Andy
Luna

7:00 PM WOD

1 x 5 @ 135 lbs

6

Niraj
Suresh

5:30 AM WOD

1 x 5 @ 135 lbs

Female Clients

1

Megan
Kypke

4PM WOD

1 x 5 @ 160 lbs

2

Jenn
VanderLinden

8:30 AM WOD (Daycare)

1 x 5 @ 145 lbs

3

Brooke
Woods

5:30 AM WOD

1 x 5 @ 130 lbs

4

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 5 @ 125 lbs

4

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 125 lbs

4

Rachel
Sunderland

5:00 PM WOD

1 x 5 @ 125 lbs

5

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 5 @ 120 lbs

6

Amy
Skinner

5:30 AM WOD

1 x 5 @ 115 lbs

6

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

6

Melanie
Bloomfield

5:30 AM WOD

1 x 5 @ 115 lbs

7

Callie
Saiz

4PM WOD

1 x 5 @ 91 lbs