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Components
Bench Press
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
A Gymnasty Tanktop Tuesday - 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):
68 (42/26)
Workout
A Gymnasty Tanktop Tuesday
Warm-up
15 Scap Pull-ups
15 Banded Low Ext Rotations / side
15 Push-ups
15 Banded Frog Stance Glute Bridges
15 Banded Face Pulls
15 Banded Pull Aparts
5 Strict Pull-ups
1:00 Handstand Progressions
Strength
Bench Press
Bench Press
10-10-10-8-8
15 minutes
Metcon
Metcon (Time)
10 Rounds of:
250m Row
3 Pull-ups + 2 Bar Muscle-ups (Rx+: cannot come off the bar)
*Sleeve disadvantage: must row at a damper of 4 or less
20-minute timecap
Sub for 2 Bar Muscle-ups: 1 BMU, or 0:10 Hold with chin over bar (must be done immediately after 3rd pull-up)
PLEASE put rowers away when done with the workout. Do not leave them for next class.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 09, 2019
Male Clients
1
Nate
Cobb
12pm CrossFit
1 x 8 @ 210 lbs
2
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 8 @ 205 lbs
2
Jason
Pierson
12pm CrossFit
1 x 8 @ 205 lbs
2
Zachary
Schuessler
12pm CrossFit
1 x 8 @ 205 lbs
135, 155, 165, 185, 205
3
Jim
Pinkerton
6am CrossFit
1 x 8 @ 195 lbs
4
Brandon
Thorsten
4pm CrossFit
3 x 10 @ 185 lbs
+ 1x7x195, 1x7x185
4
Brad
Damon
6am CrossFit
1 x 8 @ 185 lbs
4
Ken
Nelson
4pm CrossFit
1 x 8 @ 185 lbs
5
Adam
Gelfand
12pm CrossFit
1 x 8 @ 175 lbs
5
Bill
Curci
4pm CrossFit
1 x 8 @ 175 lbs
1x7@185
5
Fabricio
🦍
12pm CrossFit
1 x 8 @ 175 lbs
7x185
5
Fernando
Flores
6pm CrossFit
1 x 8 @ 175 lbs
5
Jake
White
6am CrossFit
1 x 8 @ 175 lbs
5
Mike
Tighe
12pm CrossFit
1 x 8 @ 175 lbs
5
Ryan
Holcombe
5pm CrossFit
1 x 8 @ 175 lbs
5
Ulrick
Matsunaga
7am CrossFit
1 x 8 @ 175 lbs
6
Ryan
Goderre
5pm CrossFit
1 x 10 @ 165 lbs
6
AJ!
Isabelo
6am CrossFit
1 x 8 @ 165 lbs
6
Robby
Tabellija
12pm CrossFit
1 x 8 @ 165 lbs
6
Ron
Kao
12pm CrossFit
1 x 8 @ 165 lbs
7
Lenny
T
4pm CrossFit
1 x 8 @ 160 lbs
8
Private
6am CrossFit
1 x 8 @ 155 lbs
8
Chad
Baker
12pm CrossFit
1 x 8 @ 155 lbs
8
Eric
Otero
5pm CrossFit
1 x 8 @ 155 lbs
8
Ryan
Figuerado
5pm CrossFit
1 x 8 @ 155 lbs
8
Shaun
Storm
7pm CrossFit
1 x 8 @ 155 lbs
took it easy to let ryan win
8
Steven
Bui
7pm CrossFit
1 x 8 @ 155 lbs
8
Tom
Holman
7pm CrossFit
1 x 8 @ 155 lbs
8
Zach
Jones
12pm CrossFit
1 x 8 @ 155 lbs
9
Mel
Nutter
6pm CrossFit
1 x 8 @ 145 lbs
9
Moyzes
Dias
7pm CrossFit
1 x 8 @ 145 lbs
10
Jaimeson
Pollen
6pm CrossFit
1 x 8 @ 140 lbs
11
Andrés
Herrera
5pm CrossFit
1 x 8 @ 135 lbs
failed 145 twice @ 8 (Theresa was making laugh)
11
Ashish
Grover
7am CrossFit
1 x 8 @ 135 lbs
Did 6 @145 lbs
11
Jay
Cortez
6pm CrossFit
1 x 8 @ 135 lbs
11
Tony
Huynh
7am CrossFit
1 x 8 @ 135 lbs
12
Tyler
Eickmann
8am CrossFit
1 x 8 @ 125 lbs
7/8 last set
13
Fernando
Jaimes
12pm CrossFit
1 x 8 @ 120 lbs
14
Ryan
Johnson
7pm CrossFit
1 x 8 @ 105 lbs
15
Marcus
Alexander
7am CrossFit
1 x 8 @ 100 lbs
16
Izick
Espinoza
5pm CrossFit
1 x 7 @ 250 lbs
A un-named member touched the bar without my permission on the 8t...
16
Private
5pm CrossFit
1 x 6 @ 205 lbs
Female Clients
1
Heather
Spears
8am CrossFit
1 x 8 @ 130 lbs
2
Kim
McGrath
7am CrossFit
1 x 8 @ 115 lbs
5@120#
3
Wifey
(aka Chris ...
6pm CrossFit
1 x 8 @ 110 lbs
4
Patrisha
Wilson
6am CrossFit
2 x 8 @ 105 lbs
4
Kym
Janke
4pm CrossFit
1 x 8 @ 105 lbs
4
Patricia
Brown
6pm CrossFit
1 x 8 @ 105 lbs
5
Private
5pm CrossFit
1 x 8 @ 102 lbs
6
Maria
Mercado
6pm CrossFit
1 x 8 @ 100 lbs
7
Brenna
Jarrells
12pm CrossFit
1 x 8 @ 95 lbs
105 x 7
7
Private
5pm CrossFit
1 x 8 @ 95 lbs
7
Laura
Ringgold
5pm CrossFit
1 x 8 @ 95 lbs
7
Theresa
Brinsa
12pm CrossFit
1 x 8 @ 95 lbs
100*4
8
Jasmine
Poon
8am CrossFit
1 x 8 @ 90 lbs
8
Melissa
Gomez
7pm CrossFit
1 x 8 @ 90 lbs
8
Ruth
Rittermann
6am CrossFit
1 x 8 @ 90 lbs
9
Camille
Chamberlen
7am CrossFit
1 x 8 @ 85 lbs
9
Katie
Spurrell
7pm CrossFit
1 x 8 @ 85 lbs
9
Kelly
Hill
8am CrossFit
1 x 8 @ 85 lbs
9
Tara
Larson
7am CrossFit
1 x 8 @ 85 lbs
4 reps at 90
10
Alissa
Cobb
6am CrossFit
1 x 8 @ 80 lbs
10
Ana
Lozano
6pm CrossFit
1 x 8 @ 80 lbs
10
Donica
Ryder ⛵️
6am CrossFit
1 x 8 @ 80 lbs
10
kasey
stark
5pm CrossFit
1 x 8 @ 80 lbs
10
Lisa
Gift
4pm CrossFit
1 x 8 @ 80 lbs
10
Megan
Roberts
8am CrossFit
1 x 8 @ 80 lbs
11
Thuong
Ton
7am CrossFit
1 x 8 @ 55 lbs
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