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Components

Overhead Squat

Metcon

Settings

Workout

OHS + Row/T2B/OHS

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

15 Scap Pull-ups
0:30 Hanging Hollow Hold
5 PVC Passes
0:30 Handstand Hold
10 Banded Ext. Rotations w/ Press
15 GHD Hip Extensions
15 Wall Squats
15 V-Ups
TOGETHER:
Empty Barbell Warm-up + Drills

Strength

Overhead Squat

3-3-2-2-1-1-1
15 minutes

Metcon

Metcon (Time)

4 Rounds of:
21/18 Calorie Row
15 Toes-to-bar
7 Overhead Squats

Rx: 95/65
Rx+: 135/95 (must finish within timecap for Rx+)

16-minute timecap

Accessory Work

4 Rounds of:
20 Banded Face Pulls
20 Banded Pull Aparts
0:30 Hanging Hollow Hold

Stretching

1-minute Glute Stretch (sitting, hugging the knee) per side
1-minute Hamstring Stretch / side
1-minute Pigeon Stretch / side

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

Whiteboard:

Friday, August 16, 2019

Male Clients

1

Scott
Kellner

6am CrossFit

1 x 1 @ 255 lbs

3@ 135, 155; 2@ 175, 195; 215, 235, 255

2

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 1 @ 235 lbs

from ground. 255 fail. No lifters, with belt

3

Craig
Kreinest

12pm CrossFit

1 x 1 @ 225 lbs

3

Jake
White

6am CrossFit

1 x 1 @ 225 lbs

woooo PR

4

Tom
Brown

6pm CrossFit

1 x 1 @ 220.5 lbs

5

Papi
Aka Teddy

4pm CrossFit

1 x 1 @ 215 lbs

Failed 230

6

Brian
Kalmenson

6am CrossFit

1 x 1 @ 206 lbs

for fernando...but not pr

7

Fernando
Flores

6am CrossFit

1 x 1 @ 205 lbs

7

Ramon
Ulloa

4pm CrossFit

1 x 1 @ 205 lbs

8

AJ!
Isabelo

6am CrossFit

1 x 1 @ 195 lbs

no belt/no oly

9

Lenny
T

6pm CrossFit

1 x 1 @ 185 lbs

9

Ron
Kao

6pm CrossFit

1 x 1 @ 185 lbs

10

Nate
Cobb

7am CrossFit

1 x 1 @ 177 lbs

11

Adam
Gelfand

6am CrossFit

1 x 1 @ 175 lbs

186 fail

11

Olivier
Derei

6pm CrossFit

1 x 1 @ 175 lbs

12

Bill
Curci

4pm CrossFit

1 x 1 @ 170 lbs

13

Jason
Jarrells

12pm CrossFit

1 x 1 @ 160 lbs

14

Andrés
Herrera

8am CrossFit

1 x 1 @ 155 lbs

14

Marco
Quintero

6pm CrossFit

1 x 1 @ 155 lbs

15

Ryan
Goderre

6pm CrossFit

1 x 1 @ 145 lbs

16

Ashish
Grover

7am CrossFit

1 x 1 @ 135 lbs

16

Chris
Christian

6am CrossFit

1 x 1 @ 135 lbs

16

Eric
Otero

5pm CrossFit

1 x 1 @ 135 lbs

16

Jay
Cortez

6pm CrossFit

1 x 1 @ 135 lbs

16

Private

6pm CrossFit

1 x 1 @ 135 lbs

16

Ron
Singer

6pm CrossFit

1 x 1 @ 135 lbs

shoulder's fucked

17

Marcus
Alexander

7am CrossFit

1 x 1 @ 115 lbs

17

Ryan
Figuerado

4pm CrossFit

1 x 1 @ 115 lbs

18

Brad
Damon

6am CrossFit

1 x 1 @ 105 lbs

19

Kevin
Gelfand

6am CrossFit

1 x 1 @ 85 lbs

20

Michael
Liu

6pm CrossFit

1 x 1 @ 75 lbs

21

Vincent
Lopez

12pm CrossFit

1 x 1 @ 65 lbs

Female Clients

1

Heather
Spears

4pm CrossFit

1 x 1 @ 175 lbs

solid

2

Patricia
Brown

6pm CrossFit

1 x 1 @ 155 lbs

3

ashley
green

5pm CrossFit

1 x 1 @ 150 lbs

4

Patrisha
Wilson

6am CrossFit

1 x 1 @ 135 lbs

5

Karli-Mae
Ochoa

7am CrossFit

1 x 1 @ 125 lbs

6

Brenna
Jarrells

12pm CrossFit

1 x 1 @ 120 lbs

7

Nicole
Schneider

6pm CrossFit

1 x 1 @ 115 lbs

8

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 105 lbs

9

kasey
stark

5pm CrossFit

1 x 1 @ 95 lbs

10

Eva
Tan

6am CrossFit

1 x 1 @ 90 lbs

11

Alexa
Strauss-Derby

6pm CrossFit

1 x 1 @ 85 lbs

11

Lisa
Gift

8am CrossFit

1 x 1 @ 85 lbs

failed on 90

12

Alissa
Cobb

7am CrossFit

1 x 1 @ 80 lbs

13

April
Hernandez

8am CrossFit

1 x 1 @ 75 lbs

13

Gretchen
Otero

5pm CrossFit

1 x 1 @ 75 lbs

14

Maxine
Sy

6am CrossFit

1 x 1 @ 70 lbs

15

Beth
Gray

12pm CrossFit

1 x 1 @ 60 lbs

light due to thigh but felt good

16

Ana
Lozano

4pm CrossFit

1 x 1 @ 50 lbs

17

Kaitlin
Woods

6pm CrossFit

1 x 1 @ 40 lbs

17

Thuong
Ton

6am CrossFit

1 x 1 @ 40 lbs

18

Laura
Ringgold

6am CrossFit

1 x 1 @ 39.69 lbs

LIGHT WEIGHT