Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Clean

Metcon

Metcon

Settings

Workout

The Cell Gym 1.31.20

Strength

Clean (4@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@? 3x)

Clean

full squat, if you are not sure on your 1 RM go by feel today.

Metcon

Metcon (Time)

LIFE
5 Rounds
200m
10 ring rows
10 medball slams
6+6 single leg squats with rings (hold on to the rings as you sit into a single leg squat, use rings and arms to pull your self to standing.)

Metcon (Time)

SPORT
5 Rounds
Cal Row 15/10
5 strict pullups
2 Bar muscle ups (try to string them together)
6+6 alt pistol squats

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

Whiteboard:

Friday, January 31, 2020

Male Clients

1

Austin
Sunderland

5:30 PM WOD

1 x 1 @ 305 lbs

2

Grif
Hiatt

5:30 AM WOD

1 x 1 @ 235 lbs

2

Nick
Herbert

5:30 PM WOD

1 x 1 @ 235 lbs

3

Danny
Kimball

5:30 PM WOD

1 x 1 @ 225 lbs

4

Brandon
Walters

5:30 AM WOD

1 x 1 @ 215 lbs

3x1x205

5

Chris
Mayes

5:30 AM WOD

1 x 1 @ 135 lbs

6

Michael
Lujan

8:30 AM WOD (Daycare)

2 x 1 @ 105 lbs

6

Greg
Gosper

5:30 AM WOD

1 x 2 @ 105 lbs

Female Clients

1

Sefra
Wilson

8:30 AM WOD (Daycare)

1 x 1 @ 195 lbs

2

Stephanie
Nix

8:30 AM WOD (Daycare)

1 x 1 @ 165 lbs

3

Kim
Riggs

8:30 AM WOD (Daycare)

3 x 1 @ 135 lbs

4

Lexi
Moore

8:30 AM WOD (Daycare)

3 x 1 @ 125 lbs

4

Julie
Herbert

5:30 PM WOD

1 x 1 @ 125 lbs

5

Annette
Page

8:30 AM WOD (Daycare)

1 x 1 @ 105 lbs

6

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 1 @ 95 lbs

7

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

3 x 1 @ 80 lbs

8

Melanie
Bloomfield

5:30 AM WOD

2 x 1 @ 70 lbs