GoatBusters this Saturday at 8:30a

Barbell Meet this Saturday at 10:30a! Please come cheer on your fellow athletes as they show off their hard work put in over the last 6 weeks!
300 Meter Run

3 Rounds W/ PVC:
10 Passthroughs
10 Good Mornings
10 Around the Worlds (5/side)
10 Squats

PVC Pipe Game
(circle up, don't let the pipe touch the floor) 
2/11/2019 - Burn Skill

Score Type:: Not Scored

*Finisher*

4:00 Tabata
:20 Work/:10 Rest

Banded Air Squats
-w/ black circle bands right above knees
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1 x 1 Power Clean + Hang Squat Clean

Score Type:: Total Weight

12:00

Build to "Heavy" Complex:
Power Clean + Hang Squat Clean 
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2/11/2019 - Burn MetCon

Score Type:: Rounds and Reps

15:00 AMRAP

12 Lateral Box Step Ups (and over)
8 Box Jumps
10 Double KB Deadlifts (53/35)
200 Meter Run

12"-20" Box Height
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2/11/2019 - MetCon

Score Type:: Rounds and Reps

"Top Heavy"

18:00 AMRAP
9 Power Cleans (155/105)
12 Handstand Push Ups
9 Front Squats (155/105)
12 Pull Ups
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2/11/2019 - Burn MetCon (2)

Score Type:: Total Time

4 Rounds (Quality Movement!)
Aiming to finish within 16:00

12 Alternating KB Cossack Squats (35/26)  
12 Alternating Lunges w/ KB Overhead (35/26)
-single arm overhead (6/6)
12 Shuttle Sprints

Aiming to finish within 16:00
-Cossack squats w/ KB in goblet squat hold
-Lunge steps IN PLACE (step forward lunge, not walking or step back)
-Each lap is 1 rep for sprints (down and back 6 times each round)
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Comments

Emmanuel Navedo

Emmanuel Navedo 2 months ago / Reply

Power Clean + Hang Squat Clean: 205 lbs

Elena Esquen

Elena Esquen 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon (2): 8:35
Notes: 16” box.

Elena Esquen

Elena Esquen 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon: 3 + 30
Notes: 10 pound db 1st workout in two weeks.

Timothy Desmarais

Timothy Desmarais 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 2

Timothy Desmarais

Timothy Desmarais 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 275 lbs

David McCutchen

David McCutchen 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 2 + 16
Notes: I'm such a CrossFit peasant.

David McCutchen

David McCutchen 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 225 lbs
Notes: Garbage reps

Sally Velez

Sally Velez 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 105 lbs

Sally Velez

Sally Velez 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 5 Rounds
Notes: 75lbs

Kimberly Lowe

Kimberly Lowe 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon: 5 Rounds
Notes: 16” side step ups 12” jumps 35# double KB deadlift

Kimberly Lowe

Kimberly Lowe 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon (2): 12:00
Notes: Got through 3 full rounds then another half assed round holding my toddler... she was scared of all the barbells dropping 🤷🏼‍♀️

Josh Shashaty

Josh Shashaty 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 11

Josh Shashaty

Josh Shashaty 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 215 lbs

Fabian Figueroa

Fabian Figueroa 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 2 + 21
Notes: did 165 like a DUMBASS!!!!!!!

Fabian Figueroa

Fabian Figueroa 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 225 lbs
Notes: rusty!

Ashley Rivera

Ashley Rivera 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 15

Ashley Rivera

Ashley Rivera 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 155 lbs

Jany Diaz

Jany Diaz 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 3
Notes: 85#s L sit up presses at 20#s jumping pull ups

Jany Diaz

Jany Diaz 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 110 lbs

Chris O’Shea 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 2 + 33
Notes: 125# PC/FS. 30lb Dumbell press. jumping PU

Chris O’Shea 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 145 lbs

Ana Howard

Ana Howard 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 47
Notes: 85lb

Marcy Malmberg

Marcy Malmberg 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 16
Notes: 65# 12 HSPU then hand release push ups. Jumping pull ups

Marcy Malmberg

Marcy Malmberg 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 115 lbs

Megan Adams

Megan Adams 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 5
Notes: 65#, 20# db press

Maria Lira

Maria Lira 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 11
Notes: 95# rest Rx

Ana Howard

Ana Howard 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 100 lbs

Megan Adams

Megan Adams 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 100 lbs

Michelle Vergo

Michelle Vergo 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 6
Notes: Back to reality 😳

Jared Townsend 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 Rounds
Notes: 30# db press 135# fs/pc

Jared Townsend 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 220 lbs

David Yepez 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 225 lbs

Erick Feiling

Erick Feiling 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 1
Notes: Scaled everything including weight to 95lbs

Scott Ervin

Scott Ervin 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 9

Scott Ervin

Scott Ervin 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 225 lbs

Mary Covington

Mary Covington 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 85 lbs

Mary Covington

Mary Covington 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 6
Notes: 55#, 15# press

Suzanne Defries

Suzanne Defries 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 40
Notes: Rx except HSPU (20# db seated strict press) 37 wks preggo!

Michelle Vergo

Michelle Vergo 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 165 lbs
Notes: Felt good!

Kristen Lewandowski

Kristen Lewandowski 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 5
Notes: #65 seated presses #20 ring rows

Suzanne Defries

Suzanne Defries 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 145 lbs
Notes: 37 wks preggo!

Kristen Lewandowski

Kristen Lewandowski 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 85 lbs

Maria Lira

Maria Lira 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 110 lbs

Adam Barrick

Adam Barrick 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 275 lbs

Adam Barrick

Adam Barrick 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 21

Vanessa Ross

Vanessa Ross 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 21
Notes: 85#, banded pu, 20# dB L sit

Vanessa Ross

Vanessa Ross 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 135 lbs

Jeff Revlett

Jeff Revlett 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 17
Notes: No HSPU

Jeff Revlett

Jeff Revlett 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 165 lbs
Notes: Failed 175

Deanna Yarizdeh

Deanna Yarizdeh 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon (2): 9:07
Notes: Lunges w/o kb

Deanna Yarizdeh

Deanna Yarizdeh 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon: 5 + 15
Notes: Scaled running 125 m

Lauren Doocy

Lauren Doocy 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 5 Rounds
Notes: 95#, pike pu, ring rows

Lauren Doocy

Lauren Doocy 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 115 lbs

Kristina James

Kristina James 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon (2): 10:00
Notes: Completed 4 rounds.

Kristina James

Kristina James 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon: 5 Rounds
Notes: Completed .75 of the 6th round. Didn’t end with the 200m run.

Diane Holbrook

Diane Holbrook 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 8
Notes: 70 lb, jumping and banded pull ups, 20lb L sit

Diane Holbrook

Diane Holbrook 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 95 lbs

Jonathan Cox

Jonathan Cox 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 21
Notes: 1st round RX, dropped to 135

Jonathan Cox

Jonathan Cox 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 185 lbs

Daniela Sierra

Daniela Sierra 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 9
Notes: 75#; db l-sit press; jumping pull-ups

Daniela Sierra

Daniela Sierra 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 105 lbs
Notes: soooo stoked!

Carlos Anglero 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 12

Carlos Anglero 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 165 lbs

John Ross

John Ross 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 2

John Ross

John Ross 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 175 lbs

Jailene Caraballo

Jailene Caraballo 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 2
Notes: l-sit db press

Jailene Caraballo

Jailene Caraballo 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 135 lbs

Thomas (Tom) Harris

Thomas (Tom) Harris 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 2
Notes: bar weight at 125#, 30lb db press for HSPU

Thomas (Tom) Harris

Thomas (Tom) Harris 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 155 lbs

Emily Smith

Emily Smith 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 2 + 9
Notes: first time HSPU in workout - did 3rd scaled (6 HSPU atmps in 3rd rnd - fatigue)

Emily Smith

Emily Smith 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 125 lbs

Patty Voss

Patty Voss 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 8
Notes: 55 pounds.

Patty Voss

Patty Voss 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 55 lbs
Notes: 3 rounds + 8

Andrea Balauat

Andrea Balauat 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 30
Notes: 65# bar,

Andrea Balauat

Andrea Balauat 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 85 lbs

Robbie Phillips

Robbie Phillips 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 23
Notes: No hand stands

Robbie Phillips

Robbie Phillips 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 195 lbs

Johann Nieto

Johann Nieto 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 28

Johann Nieto

Johann Nieto 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 205 lbs

Mark Dickie 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 5

Mark Dickie 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 105 lbs

Javier Lira

Javier Lira 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 3

Javier Lira

Javier Lira 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 225 lbs

Laura Flashman

Laura Flashman 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 9

Laura Flashman

Laura Flashman 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 120 lbs

Anita Van Allen 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 5 + 21
Notes: 45lbs

Michelle Bower

Michelle Bower 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 2
Notes: RX weight, worked on negatives, banded pull-ups

Michelle Bower

Michelle Bower 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 105 lbs

Christin Edwards

Christin Edwards 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon (2): 7:58

Ryan Gilreath

Ryan Gilreath 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 15
Notes: HSPU really suck

Ryan Gilreath

Ryan Gilreath 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 205 lbs

Christin Edwards

Christin Edwards 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon: 4 Rounds

Jennifer Brumer 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 80 lbs
Notes: didn't want to squat at 85

Telethia Willis 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon (2): 7:20

Jennifer Brumer 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 23
Notes: banded pull ups, 55 lbs, hrpu

Telethia Willis 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon: 4 + 2

Telethia Willis 2 months, 1 week ago / Reply

2/11/2019 - Burn Skill:

Adonis Willis 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon (2): 10:48

Adonis Willis 2 months, 1 week ago / Reply

2/11/2019 - Burn MetCon: 4 + 5

Adonis Willis 2 months, 1 week ago / Reply

2/11/2019 - Burn Skill:

Kimberly Lowe

Kimberly Lowe 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 9
Notes: 65# L sit dumbbell press Scaled pull-ups using band and pvc pipe from rig, seated

Kimberly Lowe

Kimberly Lowe 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 80 lbs

David Bonilla

David Bonilla 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 28

David Bonilla

David Bonilla 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 185 lbs

Jose Espada

Jose Espada 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 Rounds

Jose Espada

Jose Espada 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 185 lbs

Niran Townsend

Niran Townsend 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 3 + 21

Niran Townsend

Niran Townsend 2 months, 1 week ago / Reply

Power Clean + Hang Squat Clean: 135 lbs

Sujey Santiago

Sujey Santiago 2 months, 1 week ago / Reply

2/11/2019 - MetCon: 4 + 5

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