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Workout

Slam Ball Squats/T2B/aKBS

JP's Going Away Party: Saturday 7/21, we are going to meet in Mission Beach on the bay side at Bonita Cove starting at 12pm. We will have a potluck, volleyball and spikeball going! All friends and family are welcome to celebrate the day with us! (please read the email sent to you all for more details)

Warm-up

10 Scap Pushups
10 Pushups
10 Band Pull Aparts
10 Banded Low Ext. Rotations / side
20 Air Squats
10 Scap Pullups
30 Hollow Rocks
10 Kips
20 aKBS (moderate)

Bench Press (Build to a Heavy 5)

Bench Press

12 minutes

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP of:
30 slam ball squats (40/30)
30 toes to bar
30 aKBS (53/35)

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

Whiteboard:

Saturday, July 14, 2018

Male Clients

1

TOM
Hill

9:30am CrossFit

1 x 5 @ 266 lbs

2

Matthew
Gable

9:30am CrossFit

1 x 5 @ 265 lbs

go 275 or 285 next time

3

Nate
Cobb

9:30am CrossFit

1 x 5 @ 245 lbs

4

Craig
Kreinest

9:30am CrossFit

1 x 5 @ 225 lbs

5

Connor
Miller 🍟 🍔

9:30am CrossFit

1 x 5 @ 205 lbs

6

Private

9:30am CrossFit

1 x 5 @ 185 lbs

6

Ryan
Goderre

10:30am CrossFit

1 x 5 @ 185 lbs

6

Scott
Wasowski

9:30am CrossFit

1 x 5 @ 185 lbs

7

Bill
Curci

9:30am CrossFit

1 x 5 @ 165 lbs

Did pushups day before

8

Mark
Davis

9:30am CrossFit

1 x 5 @ 155 lbs

9

Lenny
T

9:30am CrossFit

1 x 5 @ 154.35 lbs

Female Clients

1

Emily
Gruber

9:30am CrossFit

1 x 5 @ 120 lbs

2

Chelsie
Coughlin

10:30am CrossFit

1 x 5 @ 100 lbs

3

Kait
Pollen

9:30am CrossFit

1 x 5 @ 95 lbs

3

Katrin
Henricksen

9:30am CrossFit

1 x 5 @ 95 lbs

3

Tammy
Nguyen

10:30am CrossFit

1 x 5 @ 95 lbs

4

Alissa
Cobb

9:30am CrossFit

1 x 5 @ 85 lbs

5

Esmeralda
Bernal

9:30am CrossFit

1 x 5 @ 75 lbs

5

Teresa
Swanson

9:30am CrossFit

1 x 5 @ 75 lbs

5

Thuong
Ton

10:30am CrossFit

1 x 5 @ 75 lbs

6

Sarah
Calvert

9:30am CrossFit

1 x 3 @ 65 lbs