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Components
Back Squat
"Squating Elizabeth"
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
7/8/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
50 (29/21)
Workout
7/8/19
There will not be a 9:30am adult class, no daycare and no CF kids this Tuesday through Friday only. All other classes will be as scheduled. Sorry for the inconvenience and we hope you understand and can make a different class time available.
Weightlifting
Back Squat
Back Squat
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 63% of Back Squat. 3% increase from last week.
Metcon
"Squating Elizabeth" (Time)
21-15-9:
Squat Cleans, 135/95
Ring Dips
Scaling options
GHD dips or box dips or push-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 08, 2019
Male Clients
1
Dane
Sonnenberg
4:00 PM CrossFit
6 x 1 @ 245 lbs
1
Kyle
Baker
5:30 PM CrossFit
6 x 1 @ 245 lbs
2
Stephen
Kent
5:30 PM CrossFit
6 x 1 @ 195 lbs
3
Eli
Joy
5:30 PM CrossFit
6 x 1 @ 185 lbs
4
Brandon
Hedrick
5:30 AM CrossFit
6 x 1 @ 175 lbs
4
Colby
Wollak
4:00 PM CrossFit
6 x 1 @ 175 lbs
4
Ryan
Snitker
5:30 PM CrossFit
6 x 1 @ 175 lbs
5
Brent
Miller
8:30AM CrossFit Class
6 x 1 @ 160 lbs
5
Darius
Nouri
8:30AM CrossFit Class
6 x 1 @ 160 lbs
5
Hap
Clayton
8:30AM CrossFit Class
6 x 1 @ 160 lbs
6
Bob
Swadley
6:30 AM CrossFit
6 x 1 @ 155 lbs
6
Jason
Leach
12:00 PM CrossFit
6 x 1 @ 155 lbs
7
Kenny
Hastings
12:00 PM CrossFit
6 x 1 @ 145 lbs
7
Derrick
Ledford
12:00 PM CrossFit
6 x 1 @ 145 lbs
8
Jordan
Calhoun
5:30 AM CrossFit
6 x 1 @ 140 lbs
9
David
Fero
12:00 PM CrossFit
6 x 1 @ 135 lbs
9
Eric
Olinger
12:00 PM CrossFit
6 x 1 @ 135 lbs
9
Josh
Roberts
5:30 PM CrossFit
6 x 1 @ 135 lbs
10
Al
Moody
5:30 AM CrossFit
6 x 1 @ 115 lbs
10
Joey
Hager
5:30 AM CrossFit
6 x 1 @ 115 lbs
10
Paul
Rafferty
5:30 AM CrossFit
6 x 1 @ 115 lbs
11
Jim
Tuttle
6:30 AM CrossFit
6 x 1 @ 105 lbs
11
Lee
Blackwelder
5:30 PM CrossFit
6 x 1 @ 105 lbs
11
Morgan
Fore
5:30 PM CrossFit
6 x 1 @ 105 lbs
12
Ken
Buckstad
5:30 AM CrossFit
6 x 1 @ 95 lbs
12
Scott
Buckstad
5:30 AM CrossFit
6 x 1 @ 95 lbs
13
Brett
Malmstrom
5:30 AM CrossFit
6 x 1 @ 65 lbs
13
Chad
Malmstrom
5:30 AM CrossFit
6 x 1 @ 65 lbs
14
Scotty
In Route
8:30AM CrossFit Class
6 x 1 @ 0 lbs
135# FS OTM
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
6 x 1 @ 155 lbs
2
Cambell
Vander Haar
12:00 PM CrossFit
6 x 1 @ 140 lbs
3
Kate
Conrad
5:30 PM CrossFit
6 x 1 @ 132 lbs
3
Teeter
Miller
5:30 PM CrossFit
6 x 1 @ 132 lbs
4
Alyson
Knight
5:30 PM CrossFit
6 x 1 @ 125 lbs
5
Katie
Tuttle
4:00 PM CrossFit
6 x 1 @ 120 lbs
6
Jenn
Warcola
9:30 AM CrossFit
6 x 1 @ 105 lbs
6
Jennifer
Eckard
9:30 AM CrossFit
6 x 1 @ 105 lbs
7
Rebecca
Karner
4:00 PM CrossFit
6 x 1 @ 85 lbs
7
Rhonda
Halford
6:30 AM CrossFit
6 x 1 @ 85 lbs
8
Lauran
Stump
5:30 PM CrossFit
6 x 1 @ 80 lbs
9
Alyssa
Baker
4:00 PM CrossFit
6 x 1 @ 65 lbs
9
Arden
Roderick
6:30 PM CrossFit
6 x 1 @ 65 lbs
9
chelsea
snitker
5:30 AM CrossFit
6 x 1 @ 65 lbs
9
Marissa
Hager
5:30 AM CrossFit
6 x 1 @ 65 lbs
9
Miranda
Morales
12:00 PM CrossFit
6 x 1 @ 65 lbs
10
Heather
Hovan
12:00 PM CrossFit
6 x 1 @ 55 lbs
10
Jackie
Moffitt
12:00 PM CrossFit
6 x 1 @ 55 lbs
11
Brittany
Miller
6:30 PM CrossFit
6 x 1 @ 45 lbs
3 back each set
11
Isabella
Natoli
6:30 PM CrossFit
6 x 1 @ 45 lbs
12
Mindy
Serencsa
5:30 PM CrossFit
6 x 1 @ 35 lbs
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