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Components
Turkish Get Up
Metcon
Bicep 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
Dippin - CrossFit ATR Kearny Mesa
Class
(All)
5am CrossFit
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (14/3)
Workout
Dippin
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
2 Rounds:
20 Calories
8 GHD Hip Extension
8 Scorpions
5 Chin ups (assisted)
5 Dips (assisted)
Accessory Work
Turkish Get Up ((15 Minutes))
Turkish Get Up
Increasing in Load:
1 Turkish Get-up (per side)
8 Dumbbell Rows (per side)
10 Toes to Bar
Metcon
Metcon (Time)
For Time:
1000m Row
25 Chin Ups (STRICT)
50 Strict Bar Dips
25 Chin Ups (STRICT)
1.5 Mile Assault Bike
You can start this metcon with the bike or rower.
Accessory Work
Bicep Curls (10-10-8-6 (alternating))
Alternating db curls
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 18, 2021
Male Clients
1
Papi
Aka Teddy
12pm CrossFit
1 x 1 @ 105 lbs
2
Daniel
Schaerer
8am CrossFit
1 x 1 @ 100 lbs
Db
3
AJ!
Isabelo
6am CrossFit
1 x 1 @ 71 lbs
3
Laith
Quntar
5pm CrossFit
1 x 1 @ 71 lbs
Felt okay.. do 80 next time
4
Paul
Miller
4pm CrossFit
1 x 1 @ 62 lbs
70lb DB row
5
Ryan
Gift
6am CrossFit
1 x 1 @ 53 lbs
6
Bryan
Ruezga
4pm CrossFit
1 x 1 @ 50 lbs
7
Randy
Paddy
4pm CrossFit
2 x 1 @ 44 lbs
26,35,44x2(easy)
7
Anthony
Megliola
6am CrossFit
1 x 1 @ 44 lbs
7
Christian
Lopez
4pm CrossFit
1 x 1 @ 44 lbs
7
Eric
Cisneros
5am CrossFit
1 x 1 @ 44 lbs
8
Tyler
Eickmann
8am CrossFit
1 x 1 @ 35 lbs
9
Mike
Goss
4pm CrossFit
3 x 2 @ 26 lbs
High 1 set @ 35
10
Pete
Mc Workman
6am CrossFit
5 x 1 @ 18 lbs
Female Clients
1
Theresa
Brinsa
4pm CrossFit
1 x 1 @ 35 lbs
2
Rachael
Record
7am CrossFit
1 x 1 @ 26 lbs
3
Kortnie
Perez
5pm CrossFit
4 x 1 @ 18 lbs
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