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Components
Bench Press
Metcon
1000m Ski Erg
DB Hammer Curls
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
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):
57 (33/24)
Workout
Tanktop Tuesday
Labor Day, Monday 9/1, we will be hosting two classes at 9:30 and 10:30am only. Saturday, August 31st at 11:30 am, Kim will hold ATR’s first Nutrition Seminar with a repeat Seminar on Friday, September 13th at 7 pm. The seminar will cover fundamentals and provide you with some tools to assess your own eating habits: Nutrition and training Overview of macronutrients Nutrition priorities How to estimate your energy needs What type of plan is right for me?
Warm-up
1:00 Jump Rope Practice
5 Double Push-up Inchworms
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
15 GHD Hip Extensions
1:00 Handstand Progressions
Strength
Bench Press (4-1-x-1 Tempo)
Bench Press
3-3-3-3-3
15 minutes
Metcon
Metcon (AMRAP - Rounds and Reps)
12-minute AMRAP of:
10 Bench Press
20 Double Unders
100 ft. Farmer's Walk (71/53, 50 ft. down and back)
Rx: 135/75
Rx+: 165/95 + Unbroken Double Unders
Finisher
1000m Ski Erg (Time)
Don't forget to click Rx if you're on the Ski Erg!
DB Hammer Curls
4x10. Outside. In the sun. Flexually Active.
Stretching
2 Rounds of:
1-minute Doorway Pec Stretch / side
1-minute Deadhang
1-minute Forearm Stretch / side
1-minute Calf Stretch / side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 27, 2019
Male Clients
1
Nate
Cobb
12pm CrossFit
1 x 3 @ 230 lbs
2
Brandon
Thorsten
4pm CrossFit
1 x 3 @ 226 lbs
Tempo 4-1-0-1
3
Izick
Espinoza
5pm CrossFit
1 x 3 @ 225 lbs
3
Papi
Aka Teddy
6am CrossFit
1 x 3 @ 225 lbs
3
Ramon
Ulloa
4pm CrossFit
1 x 3 @ 225 lbs
4
Brad
Damon
6am CrossFit
1 x 3 @ 215 lbs
Tempo 4-1-x-1
4
Jim
Pinkerton
6am CrossFit
1 x 3 @ 215 lbs
Tempo
5
Connor
Miller 🍟 🍔
6pm CrossFit
1 x 3 @ 210 lbs
6
Robby
Tabellija
12pm CrossFit
1 x 3 @ 205 lbs
6
Zachary
Schuessler
12pm CrossFit
1 x 3 @ 205 lbs
7
Mike
Tighe
12pm CrossFit
1 x 3 @ 195 lbs
8
Fernando
Flores
6pm CrossFit
1 x 3 @ 190 lbs
9
Adam
Gelfand
12pm CrossFit
1 x 3 @ 185 lbs
tempo
9
Private
6am CrossFit
1 x 3 @ 185 lbs
9
Brian
Kalmenson
6am CrossFit
1 x 3 @ 185 lbs
9
Marco
Quintero
5pm CrossFit
1 x 3 @ 185 lbs
4+1 tempo
9
Ulrick
Matsunaga
7am CrossFit
1 x 3 @ 185 lbs
10
Bill
Curci
4pm CrossFit
1 x 3 @ 175 lbs
failed on 3rd rep @ 185
10
Eric
Otero
5pm CrossFit
1 x 3 @ 175 lbs
10
Jason
Jarrells
4pm CrossFit
1 x 3 @ 175 lbs
failed on # 3 at 185
10
Ron
Kao
12pm CrossFit
1 x 3 @ 175 lbs
failed on 185
10
Ryan
Goderre
5pm CrossFit
1 x 3 @ 175 lbs
10
Scott
Kellner
6am CrossFit
1 x 3 @ 175 lbs
11
Mel
Nutter
7pm CrossFit
1 x 3 @ 160 lbs
11
Steven
Bui
7pm CrossFit
1 x 3 @ 160 lbs
4-1-x-1
12
Chad
Baker
12pm CrossFit
1 x 3 @ 155 lbs
12
Lenny
T
7pm CrossFit
1 x 3 @ 155 lbs
13
Jaimeson
Pollen
6pm CrossFit
1 x 3 @ 135 lbs
13
S.W
SHIM
12pm CrossFit
1 x 3 @ 135 lbs
13
Tyler
Eickmann
8am CrossFit
1 x 3 @ 135 lbs
14
Marcus
Alexander
7am CrossFit
1 x 3 @ 115 lbs
15
Private
6pm CrossFit
1 x 3 @ 0 lbs
15
Ryan
Holcombe
6pm CrossFit
1 x 2 @ 185 lbs
Female Clients
1
Heather
Spears
4pm CrossFit
1 x 3 @ 135 lbs
2
Molly
Schaefer
7pm CrossFit
1 x 3 @ 125 lbs
3
Kym
Janke
4pm CrossFit
1 x 3 @ 115 lbs
4
Nicole
Schneider
4pm CrossFit
1 x 3 @ 105 lbs
4
Wifey
(aka Chris ...
6pm CrossFit
1 x 3 @ 105 lbs
tempo 4-1-1
5
Brenna
Jarrells
12pm CrossFit
1 x 3 @ 100 lbs
tempo 4x1
5
Heather
Dunn
5pm CrossFit
1 x 3 @ 100 lbs
5
Laura
Ringgold
5pm CrossFit
1 x 3 @ 100 lbs
5
Lindsey
Hempy
6am CrossFit
1 x 3 @ 100 lbs
6
Maria
Mercado
6pm CrossFit
1 x 3 @ 96 lbs
7
Allison
Hart
4pm CrossFit
1 x 3 @ 95 lbs
Tempo 4-1-x-1
7
Melissa
Gomez
6pm CrossFit
1 x 3 @ 95 lbs
7
Sharon
Yoon 🦄
12pm CrossFit
1 x 3 @ 95 lbs
8
Lisa
Gift
5pm CrossFit
1 x 3 @ 90 lbs
4-1-x-1
9
Alissa
Cobb
6am CrossFit
1 x 3 @ 85 lbs
4-1x1 tempo
9
Camille
Chamberlen
7am CrossFit
1 x 3 @ 85 lbs
9
Donica
Ryder ⛵️
6am CrossFit
1 x 3 @ 85 lbs
9
Gretchen
Otero
5pm CrossFit
1 x 3 @ 85 lbs
9
Jaclyn
Morbitzer
8am CrossFit
1 x 3 @ 85 lbs
9
Janis
Green
7am CrossFit
1 x 3 @ 85 lbs
9
kasey
stark
5pm CrossFit
1 x 3 @ 85 lbs
10
Thuong
Ton
6am CrossFit
1 x 3 @ 75 lbs
11
Kaitlin
Woods
6pm CrossFit
1 x 3 @ 65 lbs
12
Laura
Vielmo
7pm CrossFit
1 x 3 @ 0 lbs
55lb bench press (6 ct.) 4 cal bike (5ct) Farmers walk 35 KB (5 c...
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