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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Tom SOMETIMES checks the titles - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
50 (24/26)
Workout
Tom SOMETIMES checks the titles
Warm-up
(Early)
2 min Foam Roll T-Spine
Run 400m
50ft Perfect Lunge w/ Rotation
20 Banded Squats
10 Hi 5 Squats
2 Rounds of:
10 Lateral Squats (light/med)
:30 Ankle Mobility / side
Strength
Back Squat (3x5 @ 85%)
12 Minute to build to 85%
(then) 3x5 every 2:00 minutes
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP of:
20 Wall Balls (20/14 to 10/9 ft.)
30 Calorie Row
40 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 02, 2020
Male Clients
1
Jim
Pinkerton
6am CrossFit
3 x 5 @ 315 lbs
1
Monty
Corbett
6pm CrossFit
3 x 5 @ 315 lbs
2
Brandon
Thorsten
4pm CrossFit
3 x 5 @ 291 lbs
3
Adam
Gelfand
12pm CrossFit
3 x 5 @ 285 lbs
4
Olivier
Derei
7pm CrossFit
3 x 5 @ 275 lbs
5
Brian
Kalmenson
6am CrossFit
3 x 5 @ 260 lbs
6
Andrés
Herrera
4pm CrossFit
3 x 5 @ 255 lbs
7
Brett
McQuillen
7pm CrossFit
3 x 5 @ 245 lbs
7
Mike
Tighe
6am CrossFit
3 x 5 @ 245 lbs
8
Cedric
Crawford Jr.
6pm CrossFit
3 x 5 @ 235 lbs
9
John
King
12pm CrossFit
4 x 5 @ 225 lbs
wasnt sure how hard to go but figured it out
9
Bill
Curci
4pm CrossFit
3 x 5 @ 225 lbs
9
Eric
Otero
5pm CrossFit
3 x 5 @ 225 lbs
9
Fabricio
🦍
12pm CrossFit
3 x 5 @ 225 lbs
9
Jaimeson
Pollen
5pm CrossFit
3 x 5 @ 225 lbs
9
Kevin
Gelfand
6am CrossFit
3 x 5 @ 225 lbs
9
Ryan
Figuerado
4pm CrossFit
3 x 5 @ 225 lbs
9
Ryan
Keith
12pm CrossFit
3 x 5 @ 225 lbs
10
Private
4pm CrossFit
3 x 5 @ 205 lbs
11
Eduardo
Anguiano Lopez
7am CrossFit
4 x 5 @ 175 lbs
11
Chad
Baker
12pm CrossFit
3 x 5 @ 175 lbs
12
Kevin
Henderson
12pm CrossFit
3 x 5 @ 165 lbs
12
Ryan
Gift
6am CrossFit
3 x 5 @ 165 lbs
13
Michael
SYLLIAASEN
5pm CrossFit
3 x 5 @ 145 lbs
Female Clients
1
Patrisha
Wilson
7am CrossFit
4 x 5 @ 210 lbs
2
Ruth
Rittermann
6am CrossFit
3 x 5 @ 185 lbs
3
Lisa
Gift
5pm CrossFit
3 x 5 @ 180 lbs
4
Janis
Green
7am CrossFit
4 x 5 @ 175 lbs
80 %
5
Heather
Spears
5pm CrossFit
3 x 5 @ 165 lbs
75%
5
kasey
stark
5pm CrossFit
3 x 5 @ 165 lbs
6
Patti
Gerckens
8am CrossFit
3 x 5 @ 160 lbs
7
Alyssa
Telles-Nolan
12pm CrossFit
3 x 5 @ 155 lbs
7
Melissa
Gomez
7am CrossFit
3 x 5 @ 155 lbs
8
Donica
Ryder ⛵️
6am CrossFit
3 x 5 @ 148 lbs
9
Veronica
King
7am CrossFit
3 x 5 @ 145 lbs
10
Theresa
Brinsa
4pm CrossFit
3 x 5 @ 140 lbs
11
Allison
Hart
5pm CrossFit
3 x 5 @ 135 lbs
11
Camille
Chamberlen
8am CrossFit
3 x 5 @ 135 lbs
save back
12
Beth
Gray
12pm CrossFit
3 x 5 @ 120 lbs
13
Esmeralda
Bernal
7pm CrossFit
3 x 5 @ 115 lbs
13
Kaitlin
Woods
6pm CrossFit
3 x 5 @ 115 lbs
14
Megan
Gibbings
6pm CrossFit
3 x 5 @ 105 lbs
15
Kait
Pollen
12pm CrossFit
3 x 5 @ 85 lbs
low bar
15
Rachael
Storm
5pm CrossFit
3 x 5 @ 85 lbs
preggo modification
15
Thuong
Ton
6am CrossFit
3 x 5 @ 85 lbs
15
Vienna
Kaiser
8am CrossFit
3 x 5 @ 85 lbs
3.5 months post knee....worked up to 105lbs in strength.
15
Yaili
Dominguez ...
7pm CrossFit
3 x 5 @ 85 lbs
16
April
Hernandez
8am CrossFit
3 x 5 @ 65 lbs
modified+lunges= back issue
17
Jaymee
Rivera
12pm CrossFit
3 x 5 @ 25 lbs
18
Lindsey
Hempy
6am CrossFit
2 x 5 @ 200 lbs
failed 5th rep on 3rd set (3x5 attempt)
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