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Components
Back Squat
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
2019 CF Games Workout #2 (kind of) - 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):
54 (28/26)
Workout
2019 CF Games Workout #2 (kind of)
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 Assault Bike
10 Pace perfect lunge w/ Rotation
10 High Five Squats
10 Cossack Squats
2 Rounds of:
5 Pvc Passes
0:20 Hanging L-Hold
15 Banded Face Pulls
2 Rounds of:
10 KB Strict Presses (2 KB’s)
10 KB Squats (2 KB’s)
Handstand Walk Review + Pregressions
Strength
Back Squat (4-1-x-1 Tempo)
3-3-3-3-3
15 minutes
Metcon
Metcon (Time)
Rx:
800m Row
55 DB Shoulder-to-overhead (40/25)
2 minutes in Handstand Hold
Rx+:
800m Row
55 KB Jerks (53/35)
20m Handstand Walk
Mobility
2 minutes Foam Roll Quads
1-minute Foam Roll Lats / side
2 minutes Foam Roll T-Spine
2 minutes Banded Hip Flexor / Couch Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 23, 2019
Male Clients
1
Marco
Quintero
4pm CrossFit
1 x 3 @ 275 lbs
1
Nate
Cobb
12pm CrossFit
1 x 3 @ 275 lbs
2
Connor
Miller 🍟 🍔
5pm CrossFit
1 x 3 @ 265 lbs
41X1
3
Jason
Jarrells
12pm CrossFit
1 x 3 @ 255 lbs
4
Adam
Gelfand
12pm CrossFit
1 x 3 @ 245 lbs
4
Jason
Pierson
12pm CrossFit
1 x 3 @ 245 lbs
4
Ken
Nelson
4pm CrossFit
1 x 3 @ 245 lbs
4
Kevin
Gelfand
6am CrossFit
1 x 3 @ 245 lbs
5
Andrés
Herrera
8am CrossFit
1 x 3 @ 235 lbs
4x1 - Tempo
5
Ryan
Figuerado
4pm CrossFit
1 x 3 @ 235 lbs
5
Ryan
Goderre
4pm CrossFit
1 x 3 @ 235 lbs
6
Brad
Damon
6am CrossFit
1 x 3 @ 230 lbs
tempo 4 -1-x-1
7
Private
6am CrossFit
1 x 3 @ 225 lbs
7
Brian
Kalmenson
6am CrossFit
1 x 3 @ 225 lbs
7
Brian
Kent
5pm CrossFit
1 x 3 @ 225 lbs
8
Jim
Pinkerton
7am CrossFit
1 x 3 @ 215 lbs
tempo
9
Eric
Otero
5pm CrossFit
1 x 3 @ 205 lbs
10
Bill
Curci
4pm CrossFit
1 x 3 @ 195 lbs
10
Jake
White
6am CrossFit
1 x 3 @ 195 lbs
10
Ron
Kao
4pm CrossFit
1 x 3 @ 195 lbs
135,155,155,185,195
11
Chad
Baker
12pm CrossFit
1 x 3 @ 185 lbs
11
Tyler
Eickmann
8am CrossFit
1 x 3 @ 185 lbs
tempo - (4-1-x-1)
12
Marcus
Alexander
7am CrossFit
1 x 3 @ 175 lbs
Tempo
13
Ryan
Johnson
6pm CrossFit
1 x 3 @ 155 lbs
13
Steven
Bui
6pm CrossFit
1 x 3 @ 155 lbs
14
Ashish
Grover
7am CrossFit
1 x 3 @ 145 lbs
tempo
14
Michael
Liu
8am CrossFit
1 x 3 @ 145 lbs
Tempo 4-1-1
15
Jonathan
McAlexander
12pm CrossFit
1 x 3 @ 135 lbs
Female Clients
1
Kim
McGrath
12pm CrossFit
1 x 3 @ 195 lbs
2
Heather
Spears
12pm CrossFit
1 x 3 @ 175 lbs
3
Laura
Ringgold
12pm CrossFit
1 x 3 @ 155 lbs
3
Lisa
Gift
4pm CrossFit
1 x 3 @ 155 lbs
Tempo 4-1-1
4
Lindsey
Hempy
6am CrossFit
1 x 3 @ 150 lbs
5
Private
4pm CrossFit
1 x 3 @ 145 lbs
5
Private
8am CrossFit
1 x 3 @ 145 lbs
5
Janis
Green
7am CrossFit
1 x 3 @ 145 lbs
tempo...4-1-1
5
kasey
stark
5pm CrossFit
1 x 3 @ 145 lbs
5
Maria
Mercado
6pm CrossFit
1 x 3 @ 145 lbs
5
Melissa
Gomez
12pm CrossFit
1 x 3 @ 145 lbs
6
Brenna
Jarrells
12pm CrossFit
1 x 3 @ 125 lbs
6
Eva
Tan
7am CrossFit
1 x 3 @ 125 lbs
tempo
6
Gretchen
Otero
5pm CrossFit
1 x 3 @ 125 lbs
6
Megan
Gibbings
5pm CrossFit
1 x 3 @ 125 lbs
6
Patti
Gerckens
8am CrossFit
1 x 3 @ 125 lbs
tempo
6
Wifey
(aka Chris ...
12pm CrossFit
1 x 3 @ 125 lbs
7
Alissa
Cobb
6am CrossFit
1 x 3 @ 115 lbs
tempo 4-1 x 1
7
Allison
Hart
12pm CrossFit
1 x 3 @ 115 lbs
Tempo
7
Karli-Mae
Ochoa
7am CrossFit
1 x 3 @ 115 lbs
Tempo 4-1-1
7
Kelly
Hill
6am CrossFit
1 x 3 @ 115 lbs
tempo
7
Maxine
Sy
6am CrossFit
1 x 3 @ 115 lbs
tempo 4-1-x-1
7
Theresa
Brinsa
7am CrossFit
1 x 3 @ 115 lbs
tempo
8
April
Hernandez
8am CrossFit
1 x 3 @ 100 lbs
tempo
9
Vienna
Kaiser
8am CrossFit
1 x 3 @ 95 lbs
4-1-x-1 TEMPO
10
Kaitlin
Woods
6pm CrossFit
1 x 3 @ 60 lbs
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