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Components
Front Squat
Metcon
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 6.24.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 6:30 AM
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (9/5)
Workout
The Cell Gym 6.24.19
Warm-up
Warm-Up 8
500M Row
Skip 1 length
Bear Crawl 1 length
Toy Solider 1 length
10 Behind head shoulder press (bar)
10+10 side lunge
Core: 3x
40 sec plank
rest 20 sec
Strength
Front Squat (5@75%, 5@80%, 5+@85%)
Front Squat
Metcon (Distance)
Box Jumps
3 moderately high box jumps after each set of squats.
Metcon
Metcon (AMRAP - Rounds)
Life
15 min AMRAP
10 DB Push Press 30/20
20 walking lunges
200m Run
Metcon (AMRAP - Rounds and Reps)
Sport
15 min AMRAP
10 Push Press 95/65#
12 OVH Lunges 95/65#
400m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 28, 2021
Male Clients
1
Grif
Hiatt
WOD 5:30am
1 x 10 @ 205 lbs
2
Brandon
Walters
WOD 5:30am
1 x 9 @ 205 lbs
3
Austin
Gardner
WOD: 5:00 PM
1 x 9 @ 185 lbs
4
Drew
Sutton
WOD: 5:00 PM
1 x 5 @ 205 lbs
5
Trevor
McLaws
WOD 5:30am
1 x 5 @ 150 lbs
6
Brett
McAvoy
WOD 5:30am
1 x 5 @ 145 lbs
7
KC
Burkholder
WOD 5:30am
1 x 5 @ 135 lbs
8
Greg
Skidmore
WOD: 6:30 AM
1 x 6 @ 105 lbs
9
Greg
Gosper
WOD 5:30am
1 x 5 @ 125 lbs
Female Clients
1
Alva
Lopez
WOD: 8:45 AM
3 x 10 @ 65 lbs
Hurt hand/wrist
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
1 x 5 @ 105 lbs
2
Heather
Carr
WOD: 6:30 AM
1 x 7 @ 75 lbs
3
Kami
Giles
WOD: 5:00 PM
1 x 5 @ 75 lbs
3
Melanie
Bloomfield
WOD 5:30am
1 x 5 @ 75 lbs
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