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Back Squat

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Workout

Back Squat

Hey ATR, We would love to have you bring any friends and family today for our WOD! It will be a long but fun WOD that is welcoming for all fitness levels. There will not be a class capacity limit for our classes on Labor Day. BUT, please have any guests who want to participate show up early to fill out the waivers ahead of class. Our class schedule on Monday, September 6th: CrossFit Classes: 8:30am, 9:30am & 10:30am Open Gym will need to be logged in on Wodify. We have 5 spaces available per hour so please make sure to grab one of those times.

Warm-up

Glute Prep (No Measure)

2 Rounds: (8 Minute cap then begin Couch Stretch)
20 Banded Lateral Steps
10 Banded Squats
15 Banded Glute Bridges (pause @ Top)
:20 Side Planks
4 Cossack Squats

1 Round:
1:00 Couch Stretch (per side)

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Back Squat (10-10-10-10-10)

(24 Minutes)

Details:
Build to a heavy set of 10 Reps. These will require a 3 minute break in between sets. Push yourself here.

Look to beat your previous 10 Reps!

Accessory Work

Superset 1:00 of foam rolling your quads between bent over row sets.

Single Arm Dumbbell Rows (10 minutes to build to a heavy 6 per side)

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

Whiteboard:

Wednesday, September 01, 2021

Male Clients

1

Dre
Flores

5pm CrossFit

1 x 10 @ 325 lbs

1

Konstantin
Zagustin

6pm CrossFit

1 x 10 @ 325 lbs

2

Laith
Quntar

5pm CrossFit

1 x 10 @ 295 lbs

3

Adam
Gelfand

7pm CrossFit

1 x 10 @ 281 lbs

3

Nate
Cobb

12pm CrossFit

1 x 10 @ 281 lbs

4

Aaron
Hart

6am CrossFit

1 x 10 @ 275 lbs

4

Daniel
Schaerer

6am CrossFit

1 x 10 @ 275 lbs

5

AJ!
Isabelo

6am CrossFit

1 x 10 @ 264.6 lbs

8@130kg

6

Brian
Kalmenson

6am CrossFit

1 x 10 @ 255 lbs

7

Brandon
Thorsten

4pm CrossFit

1 x 10 @ 245 lbs

7

Jason
Jarrells

5pm CrossFit

1 x 10 @ 245 lbs

7

Paul
Miller

4pm CrossFit

1 x 10 @ 245 lbs

7

Ramon
Ulloa

4pm CrossFit

1 x 10 @ 245 lbs

8

Eric
Otero

4pm CrossFit

1 x 10 @ 235 lbs

9

Andrés
Herrera

4pm CrossFit

1 x 10 @ 225 lbs

9

Mike
Tighe

4pm CrossFit

1 x 10 @ 225 lbs

9

Nathaniel
Jack Daniel

6pm CrossFit

1 x 10 @ 225 lbs

10

Troy
Taylor

4pm CrossFit

1 x 10 @ 215 lbs

11

John
Hibbard

6am CrossFit

1 x 10 @ 205 lbs

11

Michael
Gallagher

5pm CrossFit

1 x 10 @ 205 lbs

12

Chris
Christian

6am CrossFit

1 x 10 @ 195 lbs

115 135 155 175 195

13

Christian
Lopez

7pm CrossFit

1 x 10 @ 180 lbs

14

Joel
Briggs

7am CrossFit

1 x 10 @ 175 lbs

14

Pete
Mc Workman

6am CrossFit

1 x 10 @ 175 lbs

15

Anthony
Megliola

6am CrossFit

1 x 10 @ 165 lbs

16

Geoffrey
Stevens

6pm CrossFit

1 x 10 @ 160 lbs

107, 115, 127, 140, 160

Female Clients

1

Amanda
Carson

12pm CrossFit

1 x 10 @ 190 lbs

2

Lindsey
Hempy

6am CrossFit

1 x 10 @ 185 lbs

3

Lisa
Gift

5pm CrossFit

1 x 10 @ 170 lbs

3

Priscilla
Villarreal

5pm CrossFit

1 x 10 @ 170 lbs

4

Brianna
Perry

4pm CrossFit

1 x 10 @ 155 lbs

5

Alissa
Cobb

7am CrossFit

1 x 10 @ 150 lbs

5

Jenny
Hart

6am CrossFit

1 x 10 @ 150 lbs

95 115 125 135 150

6

Gretchen
Otero

4pm CrossFit

1 x 10 @ 145 lbs

6

Rachael
Hoffman

4pm CrossFit

1 x 10 @ 145 lbs

7

Betsy
Gelfand

12pm CrossFit

1 x 10 @ 135 lbs

7

Claudia
Chaloner

8am CrossFit

1 x 10 @ 135 lbs

12 wks PP

8

Janis
Green

8am CrossFit

1 x 10 @ 125 lbs

85-95-105-115-125

9

Katie
Klink

8am CrossFit

1 x 10 @ 120 lbs

10

Brenna
Jarrells

5pm CrossFit

1 x 10 @ 115 lbs

10

Emily
Small

7am CrossFit

1 x 10 @ 115 lbs

10

Kaylyn
Gettinger

5pm CrossFit

1 x 10 @ 115 lbs

11

Fey
Cordova Quinto

7am CrossFit

1 x 10 @ 105 lbs

11

Karli-Mae
Ochoa

8am CrossFit

1 x 10 @ 105 lbs

12

Phoebe
Seaver

7am CrossFit

1 x 10 @ 95 lbs

13

Becca
Chang

6pm CrossFit

1 x 10 @ 75 lbs

55/60/65/70/75