Public Whiteboard

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Components

Bench Press

Metcon

The Cell Gym 9.25.19

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Strength

Bench Press (5.4.3.3.2.2)

Bench Press

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
15 min AMRAP
200m Run
20 KB swings 35/25
6 DB Push Press 30/20
15 Situps

Metcon (AMRAP - Rounds and Reps)

SPORT
15 min AMRAP
200m run
20 KB swings 55/35
6 HSPU
15 situps

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

Whiteboard:

Wednesday, September 22, 2021

Male Clients

Greg
Skidmore

WOD 5:30am

1 x 2 @ 195 lbs

Greg
Gosper

WOD 5:30am

1 x 2 @ 175 lbs

Female Clients

Sara
Villa

WOD: 5:00 PM

1 x 2 @ 125 lbs

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

1 x 2 @ 95 lbs

Alva
Lopez

WOD: 8:45 AM

4 x 5 @ 65 lbs

Jodee
Brinkerhoff

WOD: 8:45 AM

1 x 4 @ 65 lbs

just ran out of time