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Components
Back Squat
Bench Press
Metcon
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 8 - 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):
54 (31/23)
Workout
Strength Season Week 8
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 (Time)
Accumulate the Time in Each Static Position in Any Order:
A) 2 Minute Handstand Hold
B) 1 Minute L-Sit
C) 2 Minute Wall Sit
If you cannot perform an L-Sit well, sub it with a Hollow Hold with arms extended behind head.
Mobility
Metcon (No Measure)
2:00 Couch Stretch (per side)
1:00 Doorway Pec Stretch (per side)
1:00 Pigeon Stretch (per side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 09, 2019
Male Clients
1
Scott
Kellner
7am CrossFit
5 x 5 @ 326 lbs
2
Adam
Gelfand
12pm CrossFit
5 x 5 @ 300 lbs
2
Nate
Cobb
12pm CrossFit
5 x 5 @ 300 lbs
3
AJ!
Isabelo
6am CrossFit
5 x 5 @ 275 lbs
I'm back bitches!
4
Brad
Damon
6am CrossFit
5 x 5 @ 270 lbs
4
Jake
White
6am CrossFit
5 x 5 @ 270 lbs
barely!
5
Ken
Nelson
4pm CrossFit
5 x 5 @ 257 lbs
6
Mike
Tighe
6am CrossFit
5 x 5 @ 255 lbs
6
Tyler
Eickmann
8am CrossFit
5 x 5 @ 255 lbs
7
Brian
Kent
4pm CrossFit
5 x 5 @ 250 lbs
8
Brian
Kalmenson
6am CrossFit
5 x 5 @ 235 lbs
Did Sunday @80%
9
Connor
Miller 🍟 🍔
6pm CrossFit
5 x 5 @ 225 lbs
recovery day (week? Month?) no gear
9
Eric
Otero
5pm CrossFit
5 x 5 @ 225 lbs
9
Jim
Pinkerton
6am CrossFit
5 x 5 @ 225 lbs
9
Lenny
T
6pm CrossFit
5 x 5 @ 225 lbs
10
Jaimeson
Pollen
8am CrossFit
5 x 5 @ 220 lbs
10
Ron
Kao
12pm CrossFit
5 x 5 @ 220 lbs
11
Bill
Curci
4pm CrossFit
5 x 5 @ 215 lbs
12
Aldair
Rodriguez
12pm CrossFit
5 x 5 @ 195 lbs
13
Hipster
Carlos
6am CrossFit
5 x 5 @ 185 lbs
13
Ryan
Johnson
7pm CrossFit
5 x 5 @ 185 lbs
13
Shaun
Storm
6pm CrossFit
5 x 5 @ 185 lbs
14
Chad
Baker
12pm CrossFit
5 x 5 @ 175 lbs
14
S.W
SHIM
12pm CrossFit
5 x 5 @ 175 lbs
15
Ahmed
Dahir
8am CrossFit
5 x 5 @ 165 lbs
15
Chris
Christian
6am CrossFit
5 x 5 @ 165 lbs
16
Christopher
Lai
7am CrossFit
5 x 5 @ 155 lbs
you're leading with your left hip. stay even
16
Mel
Nutter
7pm CrossFit
5 x 5 @ 155 lbs
16
Private
6pm CrossFit
5 x 5 @ 155 lbs
17
Ryan
Holcombe
6pm CrossFit
5 x 5 @ 115 lbs
18
Pinpin
Anson
5pm CrossFit
5 x 5 @ 95 lbs
Female Clients
1
Patrisha
Wilson
7am CrossFit
5 x 5 @ 205 lbs
2
Lindsey
Hempy
6am CrossFit
5 x 5 @ 185 lbs
3
Lisa
Gift
6am CrossFit
5 x 5 @ 175 lbs
4
Janis
Green
7am CrossFit
5 x 5 @ 172 lbs
5
Camille
Chamberlen
12pm CrossFit
5 x 5 @ 165 lbs
6
Kym
Janke
12pm CrossFit
5 x 5 @ 158 lbs
7
April
Hernandez
8am CrossFit
5 x 5 @ 155 lbs
7
Gretchen
Otero
5pm CrossFit
5 x 5 @ 155 lbs
8
Alissa
Cobb
6am CrossFit
5 x 5 @ 145 lbs
8
Donica
Ryder ⛵️
6am CrossFit
5 x 5 @ 145 lbs
8
Maria
Mercado
7pm CrossFit
5 x 5 @ 145 lbs
9
Becca
Chang
6pm CrossFit
5 x 5 @ 130 lbs
10
Cheryl
DeGrasse
6pm CrossFit
5 x 5 @ 125 lbs
10
Michelle
Robidas
6am CrossFit
5 x 5 @ 125 lbs
Light for knee
11
Wendy
Escalante
8am CrossFit
5 x 5 @ 115 lbs
12
Janny
Zaa
6pm CrossFit
5 x 5 @ 110 lbs
13
Rowena
Sinclair
12pm CrossFit
5 x 5 @ 97 lbs
14
Private
4pm CrossFit
7 x 8 @ 75 lbs
15
Laura
Vielmo
12pm CrossFit
5 x 5 @ 0 lbs
Knee work (Coach Tom) MEPS: 233 Calories: 695
15
Jaclyn
Morbitzer
8am CrossFit
3 x 5 @ 125 lbs
hip is fcked up
15
Patricia
Brown
6pm CrossFit
3 x 5 @ 145 lbs
15
Ruth
Rittermann
6am CrossFit
2 x 5 @ 205 lbs
Failed my 5th rep of 3rd set @ 205 Did 1x5 @ 195 Failed my 5th re...
15
ashley
green
6pm CrossFit
1 x 5 @ 215 lbs
1@210, 3@195 super weak
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