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Components
Sumo Deadlift
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
LOS PINOS - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (15/11)
Workout
LOS PINOS
Weightlifting
Sumo Deadlift (5 X 3 )
Sumo Deadlift
WOD - FBCF
Metcon (Time)
Rx
30 Med Ball Sit ups (straight arm) (20/14)
50 Lateral Plate Jumps (45lb)
30 Burpees
WOD - Home Gym
Metcon (Time)
Run 200 m with DB
Run 400 m
20 Goblet DB Cleans
Rest 1 min.
3 rounds
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Tuesday, September 29, 2020
Male Clients
1
Private
11:00am CrossFit All Leve...
5 x 3 @ 365 lbs
2
Juan
Jose
11:00am CrossFit All Leve...
5 x 3 @ 325 lbs
3
Jon
Fallon
11:00am CrossFit All Leve...
5 x 3 @ 315 lbs
4
#Sean
Wieser
6:30pm CrossFit All Level...
5 x 3 @ 305 lbs
5
Michael
Mowry
4:30pm CrossFit All Level...
5 x 3 @ 295 lbs
6
Aaron
Barvitz
4:30pm CrossFit All Level...
5 x 3 @ 285 lbs
7
Chris
“Old Man” ...
5:30pm CrossFit All Level...
5 x 3 @ 275 lbs
7
The
Godfather
4:30pm CrossFit All Level...
5 x 3 @ 275 lbs
8
John
Iskandar
5:30pm CrossFit All Level...
5 x 3 @ 245 lbs
9
Brian
Welty
5:30pm CrossFit All Level...
5 x 3 @ 225 lbs
9
Steven
Raisor
11:00am CrossFit All Leve...
5 x 3 @ 225 lbs
10
Jonny
Baker
5:30am CrossFit All Level...
5 x 3 @ 205 lbs
11
Private
5:30am CrossFit All Level...
5 x 3 @ 195 lbs
12
Daniel
Nosko
6:30pm CrossFit All Level...
5 x 3 @ 145 lbs
13
jaime
mendez
6:30pm CrossFit All Level...
5 x 3 @ 105 lbs
Female Clients
1
Maron
Walker
11:00am CrossFit All Leve...
5 x 3 @ 225 lbs
2
Kate
Gonzalez
4:30pm CrossFit All Level...
5 x 3 @ 200 lbs
3
Kendra
Lowry
5:30pm CrossFit All Level...
5 x 3 @ 195 lbs
4
Christine
Rosini
6:30pm CrossFit All Level...
5 x 3 @ 165 lbs
5
Annie
Lewis
9:00am CrossFit All Level...
5 x 3 @ 135 lbs
5
Lauren
Pew
9:00am CrossFit All Level...
5 x 3 @ 135 lbs
5
Savanna
Fallon
4:30pm CrossFit All Level...
5 x 3 @ 135 lbs
6
Private
5:30am CrossFit All Level...
5 x 3 @ 125 lbs
7
Blanca
Beltran
5:30am CrossFit All Level...
5 x 3 @ 115 lbs
7
Erica
Lugo
11:00am CrossFit All Leve...
5 x 3 @ 115 lbs
8
Isabella
Rosini
6:30pm CrossFit All Level...
5 x 3 @ 85 lbs
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