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Front Squat

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**Heavy 3 Week**

This Saturday, September 25th, ATR is going to be hosting a celebration BBQ for Adam taking over ATR. We will have two fun partner WOD’s at 9:30am and 10:30am that will be open to all members and friends. At 11:30, after the WOD, we are going to have a BBQ with Adam and Tom to celebrate. We will have the grill cooking meats as well as some chicken wings for people. If you would like to bring a dish or anything to drink, you are more than welcome! We will have some coolers available with ice for you to keep it cold. Come get to know the new owner and celebrate with us! The WODs and BBQ are open to all friends and Family!

Warm-up

8 Min AMRAP:
200m Run
12 Lunges
10 Wall Balls
:15 Hanging L-Hold

Strength

Front Squat ((25 Minutes) 5 x 3 @ the same load )

Over 8-10 Minutes, build to 85-95% of your 1 RM Front Squat. Then, Complete 5 x 3 at the same load.

Metcon

Metcon (AMRAP - Rounds and Reps)

11 Minute AMRAP:
In teams of two, Bike 100 Calories (As a Team)

*With Remaining Time, your score is AMRAP of:
12 Wall Balls (20/14lbs) (11'/10')
6 Toes to Bar

Details:
One person working at a time on calories and each partner must complete the full round before switching.

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

Whiteboard:

Monday, September 20, 2021

Male Clients

1

Connor
Miller 🍟 🍔

5pm CrossFit

5 x 3 @ 305 lbs

2

Daniel
Schaerer

6am CrossFit

5 x 3 @ 290 lbs

2

Konstantin
Zagustin

7pm CrossFit

5 x 3 @ 290 lbs

Failed last rep on sets 4-5

3

Laith
Quntar

5pm CrossFit

5 x 3 @ 285 lbs

3

Ruben
Hernandez

6pm CrossFit

5 x 3 @ 285 lbs

4

Bryan
Ruezga

6pm CrossFit

5 x 3 @ 255 lbs

4

Papi
Aka Teddy

12pm CrossFit

5 x 3 @ 255 lbs

5

Aaron
Hart

7am CrossFit

5 x 3 @ 250 lbs

5

Adam
Gelfand

5pm CrossFit

5 x 3 @ 250 lbs

5

Nate
Cobb

12pm CrossFit

5 x 3 @ 250 lbs

6

Brian
Kalmenson

6am CrossFit

5 x 3 @ 240 lbs

7

Pat
Paszt

5pm CrossFit

5 x 3 @ 235 lbs

7

Ryan
Keith

7pm CrossFit

5 x 3 @ 235 lbs

7

Spencer
Baker

7pm CrossFit

5 x 3 @ 235 lbs

8

Ron
Kao

4pm CrossFit

5 x 3 @ 229.32 lbs

9

Brandon
Thorsten

7am CrossFit

5 x 3 @ 227 lbs

10

Alexander
Pulido

4pm CrossFit

5 x 3 @ 225 lbs

10

Paul
Miller

4pm CrossFit

5 x 3 @ 225 lbs

11

Fabricio
🦍

12pm CrossFit

5 x 3 @ 216 lbs

12

Eric
Otero

4pm CrossFit

5 x 3 @ 215 lbs

12

Jason
Jarrells

5pm CrossFit

5 x 3 @ 215 lbs

12

Troy
Taylor

8am CrossFit

5 x 3 @ 215 lbs

13

Mike
Tighe

7am CrossFit

5 x 3 @ 210 lbs

14

Robby
Tabellija

6pm CrossFit

5 x 3 @ 205 lbs

Front rack doodoo

14

Ryan
Figuerado

4pm CrossFit

5 x 3 @ 205 lbs

15

John
King

12pm CrossFit

5 x 3 @ 195 lbs

15

Nathaniel
Jack Daniel

6pm CrossFit

5 x 3 @ 195 lbs

16

Michael
Gallagher

6pm CrossFit

5 x 3 @ 175 lbs

16

Ryan
Gift

6am CrossFit

5 x 3 @ 175 lbs

17

Christian
Lopez

7am CrossFit

5 x 3 @ 155 lbs

17

Javier
Morales

6am CrossFit

5 x 3 @ 155 lbs

17

Pete
Mc Workman

6am CrossFit

5 x 3 @ 155 lbs

18

George
M

7am CrossFit

5 x 3 @ 135 lbs

19

Sohit
Gulati

4pm CrossFit

5 x 3 @ 125 lbs

20

Miguel
Parra

12pm CrossFit

5 x 3 @ 120 lbs

21

Andrey
Agiy

12pm CrossFit

5 x 3 @ 115 lbs

21

David
Callahan

6pm CrossFit

5 x 3 @ 115 lbs

Upper body, elbows up,

21

John
Hibbard

6am CrossFit

5 x 3 @ 115 lbs

22

Robert
Johnson

5pm CrossFit

5 x 3 @ 66.15 lbs

Very tight hip flexors, wasn’t able to get too low. Used a box.

23

Gary
Waldrop

6am CrossFit

5 x 3 @ 65 lbs

24

Moe
Mubarak

7am CrossFit

3 x 3 @ 145 lbs

Female Clients

1

Private

4pm CrossFit

5 x 3 @ 183.02 lbs

2

Heather
Spears

7pm CrossFit

5 x 3 @ 180 lbs

3

Lindsey
Hempy

6am CrossFit

5 x 3 @ 175 lbs

3

Priscilla
Villarreal

5pm CrossFit

5 x 3 @ 175 lbs

4

Brianna
Perry

4pm CrossFit

5 x 3 @ 165 lbs

5

Steph
Jarosz

12pm CrossFit

5 x 3 @ 155 lbs

6

Claudia
Chaloner

12pm CrossFit

5 x 3 @ 143 lbs

7

Maria
Mercado

6pm CrossFit

5 x 3 @ 135 lbs

7

Rachael
Hoffman

7am CrossFit

5 x 3 @ 135 lbs

8

Jenny
Hart

6am CrossFit

5 x 3 @ 130 lbs

9

Emily
Small

7am CrossFit

5 x 3 @ 125 lbs

9

Kym
Janke

12pm CrossFit

5 x 3 @ 125 lbs

10

Private

5pm CrossFit

5 x 3 @ 120 lbs

11

Brenna
Jarrells

12pm CrossFit

5 x 3 @ 115 lbs

11

Gretchen
Otero

4pm CrossFit

5 x 3 @ 115 lbs

11

Heather
Dunn

12pm CrossFit

5 x 3 @ 115 lbs

11

Vienna
Kaiser

8am CrossFit

5 x 3 @ 115 lbs

12

Fey
Cordova Quinto

7am CrossFit

5 x 3 @ 110 lbs

12

Theresa
Brinsa

8am CrossFit

5 x 3 @ 110 lbs

13

Alissa
Cobb

8am CrossFit

5 x 3 @ 105 lbs

Knee pain, tempo front squats

13

Becca
Chang

6pm CrossFit

5 x 3 @ 105 lbs

~75%

14

April
Hernandez

8am CrossFit

5 x 3 @ 85 lbs

15

Kassandra
Martinez

6pm CrossFit

5 x 3 @ 50 lbs

16

Leah
Legner

8am CrossFit

4 x 3 @ 110 lbs