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Components
Front Squat
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 8.13.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
Open Gym 7:00pm
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (7/12)
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
video library
.
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
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