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Components
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
Long EMOM - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (20/12)
Workout
Long EMOM
We have spent the past several weeks learning about the coronavirus (COVID-19) and how it is affecting different communities throughout the world. We understand the need to take precautionary measures to prevent the spread of this disease. We are already started taking extra measures to wipe down equipment with a bleach solution during off hours of the gym. We are currently going to be adding a few extra Gym Safety rules for the time being: We ask that you clean your hands and the equipment you use before & after your workout with the sanitizer wipes located near the TV. We ask that you sign into WODIFY and track your daily scores using you cell phones instead of the main keyboard. We have asked our employees to seek medical attention if they are not feeling well, wash their hands often, and sanitize their area regularly. We have also asked our employees to avoid physical contact with members such as handshakes, but you can continue to expect to be greeted with a warm smile. We ask that members provide encouraging words or gestures instead of high fives or fist pounds. If you as a member are under the weather or not feeling well, we ask that you take a rest day. Lastly, we will be removing the chalk buckets 😢 by the end of the week. Please bring a personal supply of chalk starting tomorrow. If you are interested in purchasing your own block of chalk, we have individual blocks we can sell you for $5 (please note, individual chalk needs to be kept in a Ziplock bag when on the floor) We will continue to sanitize & keep the gym clean for the safety of all of us. Thank you!
Warm-up
Early??
6 minutes:
Foam Roll T-Spine & Quads
3 Rounds of:
200m Run
15 Cobras
0:30 Handstand Progressions
0:30 Hollow Rocks
THEN
Single-Arm Dumbbell DT Drills + Practice
Metcon
Metcon (AMRAP - Rounds)
EMOM x 30
Minute 1: 100m Run
Minute 2: 1 Round of Left-Arm Dumbbell DT (40/30)
Minute 3: 10/8 Calorie Bike
Minute 4: 1 Round of Right-Arm Dumbbell DT (40/30)
Minute 5: 10 Burpees
Score: Successful minutes completed.
One Round of DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder-to-overhead
Stretching
Metcon (No Measure)
1 min Calf Stretch / side
1 min Hamstring Stretch / side
2 min Pigeon Stretch / side
2 min Couch Stretch / side
2 min Wishbone Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 13, 2020
Male Clients
1
Ahmed
Dahir
8am CrossFit
30 Rounds
1
Private
6am CrossFit
30 Rounds
1
Ashish
Grover
7am CrossFit
30 Rounds
1
Bill
Curci
4pm CrossFit
30 Rounds
1
Connor
Miller 🍟 🍔
5pm CrossFit
30 Rounds
55lb DBS, BBJO (24”) 3 of 6 sets
1
Mike
Tighe
6am CrossFit
30 Rounds
1
Ryan
Figuerado
5pm CrossFit
30 Rounds
1
Ryan
Goderre
12pm CrossFit
30 Rounds
50lb DB
1
TOM
Hill
6am CrossFit
30 Rounds
2
Christopher
Lai
7am CrossFit
6 Rounds
3
Brandon
Thorsten
4pm CrossFit
30 Rounds
Pushups & T2B/situps instead of running & burpees
3
Chris
Christian
4pm CrossFit
30 Rounds
35lbs
3
Eduardo
Anguiano Lopez
8am CrossFit
30 Rounds
30 lbs dumbbell
3
Nate
Cobb
12pm CrossFit
30 Rounds
4
Private
4pm CrossFit
29 Rounds
4
Vincent
Lopez
8am CrossFit
29 Rounds
8 burpees 1 round
5
Jason
Jarrells
4pm CrossFit
28 Rounds
#35 Was here for noon class
5
Ryan
Gift
6am CrossFit
28 Rounds
6
Tyler
Eickmann
8am CrossFit
25 Rounds
7
Chad
Baker
12pm CrossFit
6 Rounds
Female Clients
1
Camille
Chamberlen
8am CrossFit
30 Rounds
1
Lindsey
Hempy
6am CrossFit
30 Rounds
1
Melissa
Gomez
8am CrossFit
30 Rounds
2
Maria
Mercado
6pm CrossFit
29 Rounds
Skipped a round of the bike because Arturo wouldn’t let me skip b...
3
Alissa
Cobb
6am CrossFit
30 Rounds
#20
3
Donica
Ryder ⛵️
6am CrossFit
30 Rounds
20# DBs (should have done 25# or Rx 30#)
3
Heather
Spears
12pm CrossFit
30 Rounds
100m ski•20 vups•8calbike•12 #30 DB pushpress•10 burps
3
Kaitlin
Woods
6pm CrossFit
30 Rounds
20 lb dumbbell
3
kasey
stark
5pm CrossFit
30 Rounds
20lb db
3
Theresa
Brinsa
8am CrossFit
30 Rounds
Scaled
3
Wifey
(aka Chris ...
6pm CrossFit
30 Rounds
20lb(9/6/3), 8 burpees, 7 cal
4
Brenna
Jarrells
12pm CrossFit
28 Rounds
25#, 8 burpees
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