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Components
Metcon
Running Banana
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
Run + S2OH - 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):
25 (14/11)
Workout
Run + S2OH
Saturday is our 9 year anniversary / Holiday party! Party starts @ 6pm. Friends and family are welcome to come. It will be potluck style so please feel free to bring something to share. BYOB. It is Summer themed so please wear your best Hawaiian shirt, grass skirts, or whatever creative things y'all can think of. We will have a fun little beer pong tournament that starts at 8pm with some cool prizes. If you want to participate in that please be at the gym before 7:45pm. There will be a bunch of other fun games going on all night too! If you have a favorite game you would like to bring, bring it on ;) Photo-booth with be there from 7-11pm ;) I hope to see you all there to celebrate a wild year, good health and a great group of people!
Warm-up
400m Run
Then, 3 Rounds:
5 Big Kips/K2E
4 Alternating DB Clean and Jerks (moderate load)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Minute AMRAP:
1 Rope Climb (RX+ Legless)
4 Alternating DB G2OH (50/30lbs) (RX+ 70/45lbs)
10/8 Calorie Bike
Scale Rope Climbs for 6 Strict Pull-ups
Rest
5 Minutes
Running Banana (3 Rounds for time)
3 Rounds:
200m Run
10 Shoulder to Overhead (95/55lbs)
200m Run
10 Shoulder to Overhead (115/75lbs)
200m Run
10 Shoulder to Overhead (135/95lbs)
*Rest 3:00 between each Round
(25 Minute Cap)
*From the Floor
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 02, 2021
Male Clients
1
Daniel
Schaerer
4pm CrossFit
8 + 0
2
Bryan
Ruezga
5pm CrossFit
7 + 1
3
Laith
Quntar
5pm CrossFit
7 + 0
3
Spencer
Baker
4pm CrossFit
7 + 0
4
Private
6am CrossFit
9 + 1
5
Fabricio
🦍
12pm CrossFit
8 + 1
6
Eric
Otero 👌🏾🍄🍑👌🏾
4pm CrossFit
8 + 0
70# DB G2OH
7
Pete
Mc Workman
6am CrossFit
6 + 6
8
Sohit
Gulati
5am CrossFit
6 + 5
9
George
M
5am CrossFit
6 + 0
9
Ryan
Gift
6am CrossFit
6 + 0
10
Ramon
Ulloa
5pm CrossFit
7 + 0
11
Anthony
Megliola
6am CrossFit
6 + 3
40 lb db
12
Tyler
Eickmann
8am CrossFit
5 + 8
Sub rope climb for 6 bar Bell pull ups
Female Clients
1
Gretchen
Otero
4pm CrossFit
8 + 0
2
Kym
Janke
4pm CrossFit
7 + 0
3
Rachael
Record
7am CrossFit
6 + 1
35lbs DB
4
Cierra
🌌
12pm CrossFit
6 + 0
35
5
Steph
Jarosz
12pm CrossFit
5 + 9
45# DB, half rope leg less finished to top with feet (1 hitch)
6
Donica
Ryder ⛵️
5am CrossFit
5 + 8
7
Lindsay
Shaw
5pm CrossFit
8 + 0
8
Kassandra
Martinez
5pm CrossFit
7 + 6
9
Private
4pm CrossFit
7 + 1
10
Leah
Legner
4pm CrossFit
6 + 0
11
Jan
Hughes-Austin
5pm CrossFit
4 + 4
3 hitches on rope, 10lb db, bike
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