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Components

Weighted Step-ups

Metcon

1000m Ski Erg

Settings

Workout

Step-Ups + DU/Lunges

Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.

Warm-up

1:00 Jump Rope Practice
50 ft. Walking Lunges
50 ft. Toy Soldiers
5 Double Push-up Inchworms
2:00 Couch Stretch / side
15 Clamshells / side
10 Wipers
10 Scorpions

Strength

Weighted Step-ups (5-5-5-5-5 per leg)

Weighted Step-ups

DBs- record total dummbell weight
5 in up/down fashion on one leg then the other
15 minutes

Metcon

Metcon (AMRAP - Rounds and Reps)

10-minute AMRAP of:
20 Double Unders
10 DB Lunges (30/20)
*then 40/20, 60/30, 80/40, 100/50...

If double unders aren't consistent, scale to the same amount of lunges each round. If still a problem (can't perform 20 DU in 1 minute), then scale with 2x Single Unders

Finisher

1000m Ski Erg (Time)

Mobility

2-minute Foam Roll Quads
1-minute Hamstring Stretch / side
1-minute Calf Stretch / side
1-minute Middle Split

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

Whiteboard:

Tuesday, August 13, 2019

Male Clients

1

Izick
Espinoza

5pm CrossFit

1 x 10 @ 170 lbs

2

Ryan
Figuerado

4pm CrossFit

1 x 10 @ 140 lbs

3

Mike
Tighe

8am CrossFit

1 x 10 @ 120 lbs

4

Craig
Kreinest

5pm CrossFit

1 x 10 @ 110 lbs

4

Fernando
Flores

6pm CrossFit

1 x 10 @ 110 lbs

55# DB

4

Nate
Cobb

12pm CrossFit

1 x 10 @ 110 lbs

4

Ryan
Goderre

5pm CrossFit

1 x 10 @ 110 lbs

55lb DB

4

Zachary
Schuessler

12pm CrossFit

1 x 10 @ 110 lbs

5

Adam
Gelfand

6am CrossFit

1 x 10 @ 100 lbs

50lbs db each hand

5

Ashish
Grover

7am CrossFit

1 x 10 @ 100 lbs

5

Brad
Damon

6am CrossFit

1 x 10 @ 100 lbs

5

Private

6pm CrossFit

1 x 10 @ 100 lbs

5

Steven
Bui

7pm CrossFit

1 x 10 @ 100 lbs

5

Tyler
Eickmann

8am CrossFit

1 x 10 @ 100 lbs

2x 50# dbs 24" box

6

Eric
Otero

5pm CrossFit

1 x 10 @ 90 lbs

6

Keith
Homco

6am CrossFit

1 x 10 @ 90 lbs

6

Scott
Kellner

6am CrossFit

1 x 10 @ 90 lbs

45lb DB per hand

7

Ron
Kao

12pm CrossFit

1 x 10 @ 80 lbs

8

Private

6am CrossFit

1 x 10 @ 70 lbs

8

Chris
Christian

6am CrossFit

1 x 10 @ 70 lbs

8

Marcus
Alexander

7am CrossFit

1 x 10 @ 70 lbs

9

Ulrick
Matsunaga

6am CrossFit

1 x 10 @ 60 lbs

10

Olivier
Derei

6pm CrossFit

1 x 10 @ 55 lbs

11

Bill
Curci

5pm CrossFit

2 x 10 @ 50 lbs

11

Lenny
T

7pm CrossFit

1 x 10 @ 50 lbs

12

Jim
Pinkerton

6am CrossFit

1 x 10 @ 45 lbs

13

Jake
White

6am CrossFit

1 x 10 @ 30 lbs

14

Mel
Nutter

7pm CrossFit

1 x 10 @ 15 lbs

Female Clients

1

ashley
green

6pm CrossFit

1 x 10 @ 110 lbs

55lbs each hand

2

Genesis
Dejesus

7pm CrossFit

1 x 10 @ 100 lbs

2

Gracie
Laciste

4pm CrossFit

1 x 10 @ 100 lbs

55# completed R leg, 2reps on L leg

2

Laura
Ringgold

4pm CrossFit

1 x 10 @ 100 lbs

50/side Failed 3rd rep at 55/side

2

Patricia
Brown

5pm CrossFit

1 x 10 @ 100 lbs

3

Heather
Spears

12pm CrossFit

1 x 10 @ 88 lbs

1x9 @ 100

4

Private

5pm CrossFit

1 x 10 @ 80 lbs

4

Melissa
Gomez

7pm CrossFit

1 x 10 @ 80 lbs

4

Patrisha
Wilson

6am CrossFit

1 x 10 @ 80 lbs

DBs

4

Veronica
Hamzeh

8am CrossFit

1 x 10 @ 80 lbs

4

Wifey
(aka Chris ...

6pm CrossFit

1 x 10 @ 80 lbs

5

Alissa
Cobb

7am CrossFit

1 x 10 @ 70 lbs

5

Janis
Green

7am CrossFit

1 x 10 @ 70 lbs

5

Sarah
Ross

6am CrossFit

1 x 10 @ 70 lbs

6

Donica
Ryder ⛵️

6am CrossFit

1 x 10 @ 60 lbs

2*30 lb DBs

6

Lindsey
Hempy

6am CrossFit

1 x 10 @ 60 lbs

5/side. 30 lb dumbells.

7

kasey
stark

5pm CrossFit

1 x 10 @ 35 lbs

8

Gretchen
Otero

5pm CrossFit

1 x 10 @ 30 lbs

8

Lisa
Gift

5pm CrossFit

1 x 10 @ 30 lbs

9

Ruth
Rittermann

7pm CrossFit

1 x 10 @ 20 lbs

stayed light due to oral surgury.