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Components
Back Squat
Bench Press
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
Strength Season Week 7 - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
47 (25/22)
Workout
Strength Season Week 7
Save the date: Saturday 12/14 ATR 7 Year Anniversary Bash (7pm-12) Wear your ugliest sweater and join us for: Axe Throwing, Taco Bar, Photo booth, BYOB!
Warm-up
6 minutes timecap:
5 Double Push-up Inchworms
15 Air Squats
10 High Five Squats
15 GHD Hip Extensions
REMAINDER OF TIME: 'KB on Knee' Ankle Mobility
Strength
Back Squat (5 x 5 @ 90% of 5RM)
5RM as established last week.
20 minutes
Bench Press (5 x 5 @ 90% of 5RM)
Bench Press
5RM as established last week
18 minutes
Accessory Work
Metcon (No Measure)
50 Hollow Rocks
50 DB Russian Twists (25/15)
50 Cross Toe Touches
50-second Hollow Hold
Cross Toe Touches: Right hand to outside left foot then left hand across to outside right foot = 1 rep
Mobility
2 minute Couch Stretch / side
1 minute Doorway Pec Stretch / side
1 minute Pigeon Stretch / side
10 PVC Passes from Overhead Squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 02, 2019
Male Clients
1
Scott
Kellner
6am CrossFit
5 x 5 @ 325 lbs
2
Papi
Aka Teddy
4pm CrossFit
5 x 5 @ 315 lbs
3
Adam
Gelfand
12pm CrossFit
5 x 5 @ 296 lbs
3
Nate
Cobb
12pm CrossFit
5 x 5 @ 296 lbs
4
David
Paladino
12pm CrossFit
5 x 5 @ 295 lbs
5
Jake
White
6am CrossFit
5 x 5 @ 265 lbs
6
Brian
Kalmenson
6am CrossFit
5 x 5 @ 260 lbs
7
Private
4pm CrossFit
5 x 5 @ 250 lbs
7
Mike
Tighe
4pm CrossFit
5 x 5 @ 250 lbs
8
Ken
Nelson
4pm CrossFit
5 x 5 @ 248 lbs
9
Brian
Kent
4pm CrossFit
5 x 5 @ 245 lbs
10
Brad
Damon
6am CrossFit
5 x 5 @ 240 lbs
11
Brandon
Thorsten
4pm CrossFit
5 x 5 @ 225 lbs
Felt good/light.
12
Eric
Otero
5pm CrossFit
5 x 5 @ 215 lbs
12
Jaimeson
Pollen
6pm CrossFit
5 x 5 @ 215 lbs
12
Ron
Kao
12pm CrossFit
5 x 5 @ 215 lbs
13
Bill
Curci
4pm CrossFit
5 x 5 @ 210 lbs
14
Iain
Fulton
6pm CrossFit
5 x 5 @ 205 lbs
15
Ryan
Keith
12pm CrossFit
5 x 5 @ 185 lbs
Back a bit tight
16
Hipster
Carlos
6am CrossFit
5 x 5 @ 155 lbs
17
Mel
Nutter
7pm CrossFit
5 x 5 @ 145 lbs
18
Ryan
Holcombe
6pm CrossFit
5 x 5 @ 135 lbs
19
AJ!
Isabelo
6am CrossFit
3 x 5 @ 273 lbs
hamstrings still on vacay
19
Michael
SYLLIAASEN
6pm CrossFit
3 x 5 @ 155 lbs
19
Christopher
Gonzalez
6pm CrossFit
2 x 5 @ 225 lbs
Female Clients
1
Patrisha
Wilson
7am CrossFit
5 x 5 @ 195 lbs
2
Janis
Green
7am CrossFit
5 x 5 @ 191 lbs
no lifters no knee braces..forgot bag
3
Lindsey
Hempy
6am CrossFit
5 x 5 @ 190 lbs
4
Ruth
Rittermann
6am CrossFit
5 x 5 @ 175 lbs
5
kasey
stark
5pm CrossFit
5 x 5 @ 170 lbs
6
Kym
Janke
12pm CrossFit
5 x 5 @ 155 lbs
7
Heather
Dunn
5pm CrossFit
5 x 5 @ 145 lbs
7
Maria
Mercado
6pm CrossFit
5 x 5 @ 145 lbs
8
April
Hernandez
8am CrossFit
5 x 5 @ 135 lbs
8
Gracie
Laciste
4pm CrossFit
5 x 5 @ 135 lbs
👶 steps. Could’ve gone heavier
8
Gretchen
Otero
5pm CrossFit
5 x 5 @ 135 lbs
8
Michelle
Robidas
6am CrossFit
5 x 5 @ 135 lbs
9
Jaclyn
Morbitzer
8am CrossFit
5 x 5 @ 130 lbs
9
Kelly
Hill
6am CrossFit
5 x 5 @ 130 lbs
10
Becca
Chang
6pm CrossFit
5 x 5 @ 125 lbs
11
Tammy
Nguyen
6am CrossFit
5 x 5 @ 115 lbs
12
Janny
Zaa
6pm CrossFit
5 x 5 @ 110 lbs
13
Esmeralda
Bernal
4pm CrossFit
5 x 5 @ 105 lbs
14
Nakisha
Sivers
4pm CrossFit
5 x 5 @ 95 lbs
15
Laura
Vielmo
12pm CrossFit
5 x 5 @ 0 lbs
MEPS: 201 Calories: 628
15
Cheryl
DeGrasse
7am CrossFit
4 x 5 @ 135 lbs
repeat on Mondy, weak on 5th set
15
Wifey
(aka Chris ...
6pm CrossFit
2 x 5 @ 105 lbs
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