Announcement
This Saturday, November 14th, we will be holding one class at 8 am at the Grossmont College Track. Please come join us for a challenging workout!
Level 1
E3MOM for 18 Min
6 Pause Back Squats (2 Second Pause in Bottom)
12 GHD Sit Ups
+
AMRAP in 12 Minutes
200M Run
20 KB Swings 53/35#
10 Toes to Bar
Post load and total rounds plus reps.
Extra Credit
10 Minutes to work on pistols
Level 2
Every :30 Seconds for 20 Intervals
1 Snatch Grip Deadlift
1 Power Snatch
2 Overhead Squats
+
15 Minute Time Cap
5 Rounds
15 Hang Power Snatches 95/65#
15 Box Jumps 24/20″
Post load and time.
Extra Credit
10 Minutes to work on Strict Muscle Ups
Barbell Club
Every :45 Seconds for 20 Intervals
1 High Hang Clean + 1 Push Jerk
+
E3MOM for 15 Minutes
5 Deadlifts (Pause 1″ off the ground for 2 Seconds)
Max Set Strict Weighted Ring Dips 35/25#
Post loads.
5:15
L1
Erica S. 85#/3
Mike S. 155#/2 + 15 KBS Rx
Erika 100#/3 + Run Rx
Barbara 105# 5 Rx
John F. 135#/3
Anthony 185#/5 + 7 KBS
Rose 95#/3 Rx
Cathy 75#/3 + 15 KBS Rx
Carolyn 85#/4 Mod.
Rob 165#/2 + 8 T2B
L2
Monica 55#/11:38 Rx
Sean 75#/10:42 Rx
Newman 75#/9:35 Rx
Brad 95#/10:58 Rx
8:00
L1
Claudia -/2 + 15 KBS Rx
Milly -/ 3 + 5 T2B Rx
Joe B. 150#/4 + 16 KBS Rx
Andi 95#/2 + 6 T2B Rx
April 85#/3 + Run Rx
Stroup 155#/4 + 10 KBS Rx
Berenice 85#/3 Rx
L2
135#/13:11 Rx
9:00
L1
Linda 100#/4 Rx EC
Jill 75#/3
Tina 110#/4 + 5 KBS Rx EC
Greg 95#/3
12:00
L1
Tim 165#/3 + 7 kb Rx
Mario 205#/3+Run Rx
Erica 140#/5+10 kb
Sam E. 75#/3+run Rx
Susan 95#/4+run Rx
Ashley 95#/3+5 t2b
Brittany 105#/3+15 kb Rx
L2
Terry 115#/—–
John N. 135#/9:21 Rx
4pm
L1
Reid 115#/3+16kb
Warren 165#/3+run
Cami 45#/3+11kb
Jim 115#/3+9t2b Rx
Kevin C 135#/3
Dylan 175#/4+run Rx
Brad 195#/3+8t2b Rx
Jimmy 195#/3+10kb Rx
Lina 145#/5+4t2b Rx
Tiffany 85#/5Rx
Pat 185#/4+run Rx
L2
Andrea 70#/4
5pm
L1
Tommy 135#/3+run Rx
Robert 135#/3
Summer 80#/3
Felica 105#/3+2t2b Rx
Jean 140#/2+8t2b Rx
Alberto 160#/5Rx
Ismael 85#/3
Dustin 115#/4+6kb Rx
Brian T 210#/3+run Rx
Dave 235#/4+20kb Rx
Ray 95#/3+run Rx
L2
Bear 140#/12:09Rx
Julia 75#/11:29Rx
Steve O 135#/12:49Rx
Chris B 135#/10:14Rx
Lina 65#/2Rx
Brent 130#/9:51Rx
Milly -/7:52Rx
6:00
L1
Shannon 85#/3 + Run
Troy 185#/ 3 Rx
Shane 155# / 4 Rx
Wendi 135# / 2 + 1 T2B
Maddie 125# / 3 + 12 KBS Rx
Sloane 145# / 5 + 3 T2B Rx
BBC
Ira 255# / 345#
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well post
Crossfit Tuesday workouts are a great way to challenge yourself and get a great workout in! The exercises focus on core strength, muscle endurance and coordination. As an added bonus, you get to meet and interact with other fitness enthusiasts who share your goals and aspirations. Crossfit Tuesdays are a great way to stay motivated and energized throughout the week!