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Components
Russian KettleBell Swings
Death by 10m Shuttle Run
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
Swings - CrossFit ATR Kearny Mesa
Class
(All)
5am CrossFit
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):
36 (16/20)
Workout
Swings
December 4th Save the date!! CrossFit ATR's 9th anniversary holiday party!!! Theme: Summer in December! What is more San Diego than wearing Hawaiian shirts and grass skirts in the middle of Winter?!?! Potluck style, BYOB... more details to follow ;) Thanksgiving Schedule: Thursday (Thanksgiving): Bring your family and friends to get a workout in before the feasting begins 8:30am! Friday: 9:30am and 10:30 am (also open to friends and family)
Warm-up
3 Rounds:
200m Run
70' Banded Monster Walk
35/35' Banded Lateral Steps
4 Perfect Lunges w/ Rotation
10 Walking Toe Touches
Accessory Work
Russian KettleBell Swings (10 Rounds)
Increasing in Load:
8 Russian KBS
6 GHD Sit-ups (Optional Weighted w/ WallBall)
:15 Side Planks
Metcon
Death by 10m Shuttle Run (AMRAP - Rounds and Reps)
Mobility
Spend remaining time in class Foam Rolling.
Quads, T-Spine + Lats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 17, 2021
Male Clients
1
Adam
Gelfand
12pm CrossFit
1 x 8 @ 124 lbs
2
Daniel
Schaerer
6am CrossFit
1 x 8 @ 106 lbs
All 10 rnds
2
Fabricio
🦍
12pm CrossFit
1 x 8 @ 106 lbs
2
Keithan
Perez
6pm CrossFit
1 x 8 @ 106 lbs
2
Michael
Gallagher
5pm CrossFit
1 x 8 @ 106 lbs
2
Moe
Mubarak
8am CrossFit
1 x 8 @ 106 lbs
KB's broken in 4 + 4
2
Paul
Miller
4pm CrossFit
1 x 8 @ 106 lbs
3
Christian
Lopez
7am CrossFit
1 x 8 @ 103 lbs
4
Ryan
Gift
6am CrossFit
2 x 8 @ 80 lbs
4
Pete
Mc Workman
6am CrossFit
1 x 8 @ 80 lbs
5
John
Hibbard
5am CrossFit
1 x 8 @ 70 lbs
6
Javier
Morales
5am CrossFit
1 x 8 @ 62 lbs
6
Joel
Briggs
4pm CrossFit
1 x 8 @ 62 lbs
7
Mike
Goss
4pm CrossFit
10 x 8 @ 44 lbs
7
Anthony
Megliola
6am CrossFit
7 x 8 @ 44 lbs
7
Eric
Cisneros
5am CrossFit
1 x 8 @ 44 lbs
Female Clients
1
Jenie
Reyes
8am CrossFit
1 x 8 @ 108 lbs
2
Steph
Jarosz
8am CrossFit
5 x 8 @ 106 lbs
2
Claudia
Chaloner
8am CrossFit
1 x 8 @ 106 lbs
2
Maria
Mercado
6pm CrossFit
1 x 8 @ 106 lbs
3
Kym
Janke
8am CrossFit
1 x 8 @ 100 lbs
4
Betsy
Gelfand
12pm CrossFit
1 x 8 @ 80 lbs
5
Alissa
Cobb
5am CrossFit
2 x 8 @ 70 lbs
35-35-44-44-53-53-72-62-70-70
5
Brianna
Perry
4pm CrossFit
1 x 8 @ 70 lbs
5
Melissa
Gomez
4pm CrossFit
1 x 8 @ 70 lbs
6
Genesis
Dejesus
12pm CrossFit
1 x 8 @ 63 lbs
7
Donica
Ryder ⛵️
5am CrossFit
2 x 8 @ 62 lbs
7
Patrisha
Wilson
6am CrossFit
2 x 8 @ 62 lbs
10# weighted GHDs
7
Becca
Chang
5pm CrossFit
1 x 8 @ 62 lbs
7
Emily
Small
7am CrossFit
1 x 8 @ 62 lbs
7
Hollie
Tkac
8am CrossFit
1 x 8 @ 62 lbs
7
Rachael
Record
7am CrossFit
1 x 8 @ 62 lbs
8
Talia
Mercardo
4pm CrossFit
2 x 8 @ 53 lbs
8
Jenny
Schafran
5am CrossFit
1 x 8 @ 53 lbs
R1-3: 26#/R4-6: 35#/R7-9: 44#/R10: 53#
8
Theresa
Brinsa
4pm CrossFit
1 x 8 @ 53 lbs
9
Kortnie
Perez
6pm CrossFit
1 x 8 @ 44 lbs
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