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Components

Overhead Squat

Metcon

Metcon

Metcon

Settings

Workout

Hot Mess

The idea: around a 10 minute workout. The execution will be what ultimately decides whether we achieve that goal. Use the 1 rep max to really make that workout weight feel light, plus, see what you can do. Then, just move through that first round, and push that second one. The good news is we do 3 and 4 rounds a lot, it's nice now, we only got 2!!!

Weightlifting

Overhead Squat (Build to Heavy Single)

Overhead Squat

Metcon

Fitness

F: Metcon (Time)

2 Rounds:
25 Overhead Squats (75/55)
35/25 Calorie Assault Bike

Performance

P: Metcon (Time)

2 Rounds:
25 Overhead Squats (95/65)
35/25 Calorie Assault Bike

Open

O: Metcon (Time)

2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, September 09, 2019

Male Clients

1

Colin
Fabry

9:00AM to 12:30PM Open Gy...

1 x 1 @ 275 lbs

2

Christopher
Harriman

4:30 PM CrossFit

1 x 1 @ 225 lbs

3

Bill
Olson

5:30 PM CrossFit

1 x 1 @ 185 lbs

3

Dennis
Florence

5:30 PM CrossFit

1 x 1 @ 185 lbs

3

Erik
Enriquez

5:30 PM CrossFit

1 x 1 @ 185 lbs

4

Charles
King

8:00 AM CrossFit

1 x 1 @ 155 lbs

4

Matthew
Houde

5:00 AM CrossFit

1 x 1 @ 155 lbs

5

Private

9:00AM to 12:30PM Open Gy...

1 x 1 @ 135 lbs

5

Eric
Levy

4:30 PM CrossFit

1 x 1 @ 135 lbs

6

Dan
Meyer

5:30 PM CrossFit

1 x 1 @ 95 lbs

6

Javier
Gomez

5:00 AM CrossFit

1 x 1 @ 95 lbs

Front squats

7

Travis
Fagerness

5:00 AM CrossFit

1 x 75 @ 75 lbs

8

Kyle
Craver

5:00 AM CrossFit

1 x 1 @ 45 lbs

Female Clients

1

Kimberly
Johnson

5:00 AM CrossFit

1 x 1 @ 140 lbs

1

Rachel
Balsiger

9:00AM to 12:30PM Open Gy...

1 x 1 @ 140 lbs

105-115-125-135-140 / 15# PR!

2

Keri
Enriquez

5:30 PM CrossFit

1 x 1 @ 135 lbs

2

Private

9:00AM to 12:30PM Open Gy...

1 x 1 @ 135 lbs

3

Cynthia
Brooks

8:00 AM CrossFit

1 x 1 @ 130 lbs

probably could have done 135 or 140. felt good today

3

Jenna
Steele

5:30 PM CrossFit

1 x 1 @ 130 lbs

4

Kristen
Long

5:30 PM CrossFit

1 x 1 @ 125 lbs

5

Kimberly
Anderson

6:30 PM Crossfit

1 x 1 @ 115 lbs

6

Amanda
Funke

8:00 AM CrossFit

1 x 1 @ 105 lbs

7

Tammy
Houde

8:00 AM CrossFit

1 x 1 @ 95 lbs

8

Anastacia
Wagner

3:30 PM Crossfit

1 x 1 @ 90 lbs

9

Zoe
Shepherd

3:30 PM Crossfit

1 x 1 @ 85 lbs

10

Heather
Todd

4:30 PM CrossFit

1 x 1 @ 75 lbs

10

Michelle
Hancock

4:30 PM CrossFit

1 x 1 @ 75 lbs

10

Nancy
Fairbanks

4:30 PM CrossFit

1 x 1 @ 75 lbs

11

Courtney
Randall

5:30 PM CrossFit

1 x 1 @ 65 lbs

11

Heather
Shepherd

5:30 PM CrossFit

1 x 1 @ 65 lbs

11

Pilar
Martinez

5:30 PM CrossFit

1 x 1 @ 65 lbs

12

Robin
Newell

3:30 PM Crossfit

1 x 1 @ 55 lbs

13

Maria
Castro

6:30 PM Crossfit

1 x 1 @ 50 lbs

14

Samantha
Sullivan

6:30 PM Crossfit

1 x 1 @ 45 lbs

15

Fatemma
Soto-Herrera

5:30 PM CrossFit

1 x 1 @ 35 lbs

16

Anna
Brimmer

3:30 PM Crossfit

1 x 1 @ 25 lbs

17

Irish
Coussens

3:30 PM Crossfit

1 x 1 @ 0 lbs