Public Whiteboard

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Components

Front Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 8.13.18

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 (3.3.3.3 @70-75%)

Front Squat

Metcon

Metcon (AMRAP - Rounds)

Life (a choice for people who training to be fit for life)
15 min AMRAP
10 DB Push Press
20 walking lunges
200m Run

Metcon (AMRAP - Rounds and Reps)

Sport (a choice for people who want to train for 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 .

Whiteboard:

Monday, August 13, 2018

Male Clients

1

Trevor
Page

7:00 PM WOD

4 x 3 @ 205 lbs

2

Ben
Skinner

5:30 AM WOD

1 x 3 @ 185 lbs

3

Jeremiah
Thorne

5:30 AM WOD

1 x 3 @ 150 lbs

4

Tim
Trendler

5:30 AM WOD

4 x 3 @ 135 lbs

5

Robert
Crowley

8:30 AM WOD (Daycare)

1 x 3 @ 95 lbs

6

Evan
Skinner

5:00 PM WOD

1 x 3 @ 80 lbs

7

Danny
Lopez

5:00 PM WOD

1 x 3 @ 0 lbs

135

Female Clients

1

Maralyn
Nava

5:30 AM WOD

4 x 3 @ 135 lbs

1

Nikki
Slaugh

5:30 AM WOD

4 x 3 @ 135 lbs

2

Annette
Page

8:30 AM WOD (Daycare)

4 x 3 @ 95 lbs

2

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 3 @ 95 lbs

2

Private

8:30 AM WOD (Daycare)

4 x 3 @ 95 lbs

3

Amy
Skinner

5:30 AM WOD

2 x 3 @ 75 lbs

3

Alva
Lopez

5:00 PM WOD

1 x 3 @ 75 lbs

3

Jordann
Pace

8:30 AM WOD (Daycare)

1 x 3 @ 75 lbs

4

Kayla
Moncur

8:30 AM WOD (Daycare)

4 x 3 @ 65 lbs

4

Shawna
Barrett

7:00 PM WOD

1 x 3 @ 65 lbs

5

Alli
Trendler

8:30 AM WOD (Daycare)

4 x 3 @ 60 lbs

5

Jodee
Brinkerhoff

7:00 PM WOD

1 x 3 @ 60 lbs