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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Fitty Fit - Firebird CrossFit
Class
(All)
9AM CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (6/7)
Workout
Fitty Fit
WOD
Metcon (Time)
Rx+
50/40 cal. Assault Bike
50 Ring Rows
50 Double-unders
50 Hang KB Snatches (24/16 kg)
50 Single-Leg Hip Extensions
50 Toes-to-Bars
Rx
40/30 cal. Assault Bike
50 Ring Rows
50 Double-unders
50 Hang KB Snatches (16/12 kg)
50 Single-leg Hip Extension
50 Toes-to-Bars
Fitness
40/30 cal. Assault Bike
30 Ring Rows
60 Single-unders
30 Russian Swings
30 Single-Leg Hip Extensions
30 Wall-Lying Hands-to-feet
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 31, 2019
Male Clients
1
Chris
“Old Man” ...
9AM CrossFit All Levels
14:31
2
Brock
Johnson
9AM CrossFit All Levels
15:42
3
Francisco
Garcia
9AM CrossFit All Levels
18:12
4
Brian
Prout
9AM CrossFit All Levels
20:22
5
Brian
Welty
9AM CrossFit All Levels
20:06
6
#Derek
Wilcock
9AM CrossFit All Levels
20:24
Rx+ didn't finish T2B
Female Clients
1
Kendra
Lowry
9AM CrossFit All Levels
14:02
2
Private
9AM CrossFit All Levels
11:38
3
Kaitlin
Welty
9AM CrossFit All Levels
12:44
Fitness, row, pink KB
4
Maron
Walker
9AM CrossFit All Levels
13:17
RX w/ lying T2B
5
Johna
Kobold
9AM CrossFit All Levels
14:46
40 cal row, 100 singles, 16kg KB, laying hands 2 feet
6
Erica
Lugo
9AM CrossFit All Levels
14:59
40 cal row/ p kb/ lying toes to bar
7
Catalina
Johnson
9AM CrossFit All Levels
15:53
Rx stuff except for knee highs instead of t-b
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