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Components
Shoulder Press
Annie
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
**Heavy 3 Week** - 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):
49 (27/22)
Workout
**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
Shoulder Warmup #2 (No Measure)
2 Rounds:
5 Burpees
10 Band Pull Aparts (Palms Down)
10 Cuban Presses
5 PVC Passes
10/10 External Rotation (Low)
5 DB Strict Press (Per Side)
8 Minute Cap. then gathering at the TV for the WOD breakdown.
Strength
Shoulder Press ((22 Minutes) 5 x 3 @ the same load )
Over 6-8 Minutes, build to 85-95% of your 1 RM Press. Then, Complete 5 x 3 at the same load.
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Accessory Work
2-3 sets:
10 Arnold’s Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 24, 2021
Male Clients
1
Dre
Flores
5pm CrossFit
5 x 3 @ 160 lbs
2
Nate
Cobb
12pm CrossFit
5 x 3 @ 155 lbs
2
Spencer
Baker
5pm CrossFit
5 x 3 @ 155 lbs
3
Brandon
Thorsten
7am CrossFit
5 x 3 @ 150 lbs
That felt heavy 😕
3
Brian
Kalmenson
6am CrossFit
5 x 3 @ 150 lbs
4
Private
6am CrossFit
5 x 3 @ 145 lbs
4
Connor
Miller 🍟 🍔
4pm CrossFit
5 x 3 @ 145 lbs
4
Konstantin
Zagustin
5pm CrossFit
5 x 3 @ 145 lbs
5
Mike
Tighe
12pm CrossFit
5 x 3 @ 140 lbs
6
Jason
Jarrells
12pm CrossFit
5 x 3 @ 135 lbs
7
Aaron
Hart
6am CrossFit
5 x 3 @ 130 lbs
90%
7
Fabricio
🦍
6am CrossFit
5 x 3 @ 130 lbs
8
Adam
Gelfand
6pm CrossFit
5 x 3 @ 125 lbs
8
Robby
Tabellija
12pm CrossFit
5 x 3 @ 125 lbs
8
Troy
Taylor
12pm CrossFit
5 x 3 @ 125 lbs
9
John
Hibbard
6am CrossFit
5 x 3 @ 120 lbs
9
Michael
Gallagher
6pm CrossFit
5 x 3 @ 120 lbs
9
Paul
Miller
4pm CrossFit
5 x 3 @ 120 lbs
75%
10
Eric
Otero
4pm CrossFit
5 x 3 @ 115 lbs
10
Javier
Morales
6am CrossFit
5 x 3 @ 115 lbs
10
Tyler
Eickmann
8am CrossFit
5 x 3 @ 115 lbs
11
Moe
Mubarak
7am CrossFit
5 x 3 @ 100 lbs
12
Andrey
Agiy
12pm CrossFit
5 x 3 @ 90 lbs
12
Joel
Briggs
7am CrossFit
5 x 3 @ 90 lbs
13
Gary
Waldrop
6am CrossFit
5 x 3 @ 80 lbs
14
Michael
Liu
7am CrossFit
5 x 3 @ 77 lbs
15
Emilio
Lee
12pm CrossFit
7 x 3 @ 75 lbs
Overhead press. 15 lbs each side + 45 lbs barbell = 75 lbs total....
Female Clients
1
Heather
Spears
6pm CrossFit
5 x 3 @ 105 lbs
2
Patricia
Brown
4pm CrossFit
5 x 3 @ 102 lbs
115# for 1
3
Brenna
Jarrells
6am CrossFit
5 x 3 @ 90 lbs
4
Lindsey
Hempy
6am CrossFit
5 x 3 @ 82 lbs
5
Claudia
Chaloner
8am CrossFit
5 x 3 @ 80 lbs
6
Brianna
Perry
4pm CrossFit
5 x 3 @ 75 lbs
6
Private
5pm CrossFit
5 x 3 @ 75 lbs
6
Steph
Jarosz
8am CrossFit
5 x 3 @ 75 lbs
6
Theresa
Brinsa
12pm CrossFit
5 x 3 @ 75 lbs
6
Vienna
Kaiser
8am CrossFit
5 x 3 @ 75 lbs
7
Emily
Small
7am CrossFit
5 x 3 @ 70 lbs
7
Karli-Mae
Ochoa
8am CrossFit
5 x 3 @ 70 lbs
7
Katie
Klink
7am CrossFit
5 x 3 @ 70 lbs
7
Rachael
Hoffman
7am CrossFit
5 x 3 @ 70 lbs
One set at 72
8
Alissa
Cobb
7am CrossFit
5 x 3 @ 65 lbs
8
April
Hernandez
8am CrossFit
5 x 3 @ 65 lbs
8
Gretchen
Otero
4pm CrossFit
5 x 3 @ 65 lbs
8
Hollie
Tkac
12pm CrossFit
5 x 3 @ 65 lbs
8
Jenny
Hart
6am CrossFit
5 x 3 @ 65 lbs
8
Laura
Vielmo
8am CrossFit
5 x 3 @ 65 lbs
8
Megan
Gibbings
4pm CrossFit
5 x 3 @ 65 lbs
9
Janis
Green
8am CrossFit
5 x 5 @ 55 lbs
Wonky shoulder..used shoulder bar
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