GOATbusters this Saturday at 8:30. Must RSVP with skill of choice at the front desk. Limit 5 people!

YOUTH STRENGTH & AGILITY CAMP SIGN-UPS ARE OPEN! Registration Deadline is June 7th.
Email accounts@crossfiteastorange.com for info or to sign up.

Memorial day, Monday 5/27: We will run Murph heats at 8a, 8:30a, and 9a ONLY. Please be on time!
Shoulder Pre-Hab 2
3 Rounds Through of...
-Reach roll Lift 5 reps each arm
-Single Arm DB High Pull with a 2 second negative 10 reps each arm
-30 Second Bar Hang
1 x 10 5/23/19 - Stability Presses

Score Type:: Total Weight

Bar overhead press + Iso hold on the last rep
Set 1: 10 Reps with a 3 Second Negative + 30 Second Hold
Set 2: 8 Reps with a 3 Second Negative + 20 Second Hold
Set 3: 8 Reps with a 3 Second Negative + 20 Second Hold
Set 4: 8 Reps with a 3 Second Negative + 20 Second Hold
Set 5: 10 Reps Heavy as possible

Rest 90 Sec Between Sets, Record heaviest load

(go light, use a PVC or training bar, hang plates or KB's off bands)
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5/23/2019 - Skill/Strength 2

Score Type:: Total Time

Bar Dips Against Bands
4 sets of 12 reps
Rest :90 btwn

Straight Bar Curls
Set 1: 20 Reps light
Set 2: 15 Reps with a 3 second negative
Set 3: 12 Reps with a 2 second negative
Set 4: 10 Reps with a 2 second negative
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5/23/2019 - MetCon

Score Type:: Total Time

4 Rounds of...
Row 30/20 Cals (RX+: Bike)
25 Wall Ball Shots 20/14
20 Single Arm DB Power Snatch 50/35 (10 Each Arm)
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Comments

Andy Chacon

Andy Chacon 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 3 +12 (35lbs)

Ian Nangle

Ian Nangle 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 3 + 17

Ian Nangle

Ian Nangle 6 months, 3 weeks ago / Reply

5/23/19 - Stability Presses: 67 lbs

Josh Shashaty

Josh Shashaty 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 3 + 7

Ashley O'Shea

Ashley O'Shea 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 3 rounds plus 14 reps 10# wall ball, 20# dumb bell

Talat Azam

Talat Azam 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 2 + 55 RX

Lisa Otero

Lisa Otero 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 3+20 25# DB

Lauren Doocy

Lauren Doocy 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 3+2, 15 cal bike, 25# db

Jared Townsend

Jared Townsend 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 2 + 52

Jennifer Hall

Jennifer Hall 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 14:56
Notes: 20lb hang DB snatches

Jennifer Hall

Jennifer Hall 6 months, 3 weeks ago / Reply

5/23/19 - Stability Presses: 36 lbs
Notes: pink KB

Lindsay Kamm

Lindsay Kamm 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 2+66

Cody Defries

Cody Defries 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 3 rounds + 2 cal

Ed Weakley

Ed Weakley 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 2 rounds + 59

Suzanne Defries

Suzanne Defries 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: awe man.... only 4 reps away from finishing the WOD

Kimberly MacDonald

Kimberly MacDonald 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 2 rounds

Melissa Bonilla

Melissa Bonilla 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 2+ 35 1st round I used a 15# Db and 2nd round I used 20# Db. Thanks coach Aaron for the challenge 🤪

Kristina James

Kristina James 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 3 Rounds + 20 Cal Row 10lb Ball 20lb Dumbbell

Jose Espada

Jose Espada 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 2rds + 25 cals. The 50# db snatches killed my shoulders

Isabella Eloian

Isabella Eloian 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 10# wb 25#db 2 rounds + 41 reps

Rikki Eloian

Rikki Eloian 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 10#wb 25#db 3 rounds

Sally Velez

Sally Velez 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 3 rounds, 5 cal row = 25 lbs db

Joaquin Irizarry 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 2 rounds +30cal

Matthew MacDonald

Matthew MacDonald 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 3 rounds, ladies' Rx version, 20 cal, 14# WB, 35# DB

Emily Smith

Emily Smith 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 19 reps left - 3+46

Emily Smith

Emily Smith 6 months, 3 weeks ago / Reply

5/23/19 - Stability Presses: 51 lbs
Notes: 18# kb

Daniela Sierra

Daniela Sierra 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 10#wb; 30#db; 3+13 rounds/reps

Murii Hernandez

Murii Hernandez 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 15 cal into 4th round.

Johann Nieto

Johann Nieto 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 2 + 43

Jennifer Brumer 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: RX -- 20 lb, run

Thomas (Tom) Harris

Thomas (Tom) Harris 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: Rx+ - subbed bike for rows - 2 sets + 6 cals

Amy Maxson

Amy Maxson 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 1st round RX then scaled weight

Anita Van Allen

Anita Van Allen 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 2 rounds +56

Laura Flashman

Laura Flashman 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: oops got wrong DB #30, 2+30

Ryan Gilreath

Ryan Gilreath 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: Finished 3 rounds

Justin Custer

Justin Custer 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: 35 3, 2 R + 30 cal

Niran Townsend

Niran Townsend 6 months, 3 weeks ago / Reply

5/23/2019 - MetCon: 15:00
Notes: Bike/14lb WB/35lb DB 15:00-22 Cals on bike 18:40- Finished after time cap

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