Happy Birthday Ed Weakley!!!

GOATbusters tomorrow at 8:30. Registration is FULL.

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!
3 Rounds of...
-KB Suitcase Deadlift 3x10 each side
-Front Plank 1 Min
-Pigeon Stretch 30 sec each leg


1 x 8 Box Squats

Score Type:: Total Weight

Box Squat 5x8 reps to a heavy load
rest 2 Minutes between sets



Optional Supplemental Work 
Hamstring Curl/ RDL Superset
3 Rounds of...
-25 banded hamstring curls immediately into ...
-12 Stiff leg RDL's with heels touching and toes out into
-12 stiff leg RDL's hip width stance toes forward into
-12 Stiff leg RDL's in a sumo stance toes out
rest 2 minutes

-use 30-40% of 1 RM deadlift weight. Try not to drop the bar thru the complex. Record weight

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5/24/2019 - MetCon

Score Type:: Total Time

5 Rounds of...
30 Double-Unders (SC: 60 singles)
20 KB Swings (53/35)
15/10 Push Ups

RX is all reps UNBROKEN (So, if your intention is RX and you trip on DU, you must start that set over)
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Comments

Ian Nangle

Ian Nangle 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 14:32
Notes: Need to keep working on my push up strength! Unbroken KB swings/Unbroken dubs other than 2nd round @ 28 ūüė°

Josh Shashaty

Josh Shashaty 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 9:12
Notes: DU's, Mess ups in rounds 1 and 5

Josh Shashaty

Josh Shashaty 6 months, 3 weeks ago / Reply

Box Squats: 245 lbs

Ian Nangle

Ian Nangle 6 months, 3 weeks ago / Reply

Box Squats: 225 lbs

Marcy Malmberg

Marcy Malmberg 6 months, 3 weeks ago / Reply

Box Squats: 95 lbs

Marcy Malmberg

Marcy Malmberg 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 11:17

Ashley Rivera

Ashley Rivera 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 7:48

Ashley Rivera

Ashley Rivera 6 months, 3 weeks ago / Reply

Box Squats: 185 lbs

Murii Hernandez

Murii Hernandez 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 9:55

Lisa Otero

Lisa Otero 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 10:04
Notes: SU 35# Some PU in knees

Lisa Otero

Lisa Otero 6 months, 3 weeks ago / Reply

Box Squats: 125 lbs

Kristina James

Kristina James 6 months, 3 weeks ago / Reply

Box Squats: 105 lbs
Notes: Diane is always the motivation I need!

Cody Defries

Cody Defries 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 12:35
Notes: Repeat round 4 dubs. 25 then blah.

Cody Defries

Cody Defries 6 months, 3 weeks ago / Reply

Box Squats: 255 lbs

Suzanne Defries

Suzanne Defries 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 9:00
Notes: 1st time doing UB dubs in a WOD!!!

Doug Bingaman

Doug Bingaman 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 12:24
Notes: No mess ups

Suzanne Defries

Suzanne Defries 6 months, 3 weeks ago / Reply

Box Squats: 135 lbs

Andrew Hasel

Andrew Hasel 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 8:18
Notes: 60 su's, 35 lb kb, situps...stupid elbow!

Andrew Hasel

Andrew Hasel 6 months, 3 weeks ago / Reply

Box Squats: 135 lbs
Notes: with matty. decent form

Matthew MacDonald

Matthew MacDonald 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 14:15
Notes: 60 singles, 44# KB, 15 push ups

Matthew MacDonald

Matthew MacDonald 6 months, 3 weeks ago / Reply

Box Squats: 135 lbs

Ashley Bingaman

Ashley Bingaman 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 10:01

Ashley Bingaman

Ashley Bingaman 6 months, 3 weeks ago / Reply

Box Squats: 145 lbs

Michelle Phillips 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 8:12
Notes: 60 Single-Unders 26# KB Ran a mile before and after MetCon

Diane Holbrook

Diane Holbrook 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 8:51
Notes: RX weight singles

Vanessa Calkins

Vanessa Calkins 6 months, 3 weeks ago / Reply

Box Squats: 105 lbs
Notes: Surprised myself today! Thank you Diane!

Diane Holbrook

Diane Holbrook 6 months, 3 weeks ago / Reply

Box Squats: 105 lbs

Vanessa Calkins

Vanessa Calkins 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 10:06
Notes: RX weight and unbroken KB!! Singles + knee PU

Paolo Tursi 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 12:30
Notes: 60 su, yellow kettle, rx pushups

Paolo Tursi 6 months, 3 weeks ago / Reply

Box Squats: 115 lbs

Thomas (Tom) Harris

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

5/24/2019 - MetCon: 12:25
Notes: x2 single unders. first 3 sets unbroken

Scott Ervin

Scott Ervin 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 11:05
Notes: gross

Scott Ervin

Scott Ervin 6 months, 3 weeks ago / Reply

Box Squats: 215 lbs

Laura Flashman

Laura Flashman 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 9:37

Laura Flashman

Laura Flashman 6 months, 3 weeks ago / Reply

Box Squats: 115 lbs

Alex Borell

Alex Borell 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 12:20
Notes: 42lb kb

Christopher Fernandez

Christopher Fernandez 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 10:52
Notes: SU, 53KB

Jennifer Brumer 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 11:39
Notes: Rx all but that bleepin jump rope

Lauren Doocy

Lauren Doocy 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 8:43

Lauren Doocy

Lauren Doocy 6 months, 3 weeks ago / Reply

Box Squats: 125 lbs

Ryan Gilreath

Ryan Gilreath 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 13:52
Notes: Could not do push-ups unbroken after 2nd round because 6'6"...

Christin Edwards

Christin Edwards 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 13:01

Christin Edwards

Christin Edwards 6 months, 3 weeks ago / Reply

Box Squats: 85 lbs

Amy Maxson

Amy Maxson 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 11:38
Notes: rx 1st round! then 2 sets DU

Anita Van Allen

Anita Van Allen 6 months, 3 weeks ago / Reply

Box Squats: 95 lbs

Anita Van Allen

Anita Van Allen 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 10:03
Notes: su blue kb

Justin Custer

Justin Custer 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 11:36
Notes: SU, ladies' weight, 10 HRPU

Anne O'Donnell 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 7:29

Justin Custer

Justin Custer 6 months, 3 weeks ago / Reply

Box Squats: 135 lbs

Niran Townsend

Niran Townsend 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 9:10

Annie Garrett

Annie Garrett 6 months, 3 weeks ago / Reply

Box Squats: 135 lbs

Andrea Balauat

Andrea Balauat 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 11:04
Notes: SU, Blue KB

Andrea Balauat

Andrea Balauat 6 months, 3 weeks ago / Reply

Box Squats: 135 lbs

Sujey Santiago

Sujey Santiago 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 13:08

Camille Garcia

Camille Garcia 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 13:06

Melissa Bonilla

Melissa Bonilla 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 11:46

Jose Espada

Jose Espada 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 11:22
Notes: broke sets 1 and 5 of dubs. stepped on the rope

Jose Espada

Jose Espada 6 months, 3 weeks ago / Reply

Box Squats: 185 lbs
Notes: 95 125 145 165 185

Annie Garrett

Annie Garrett 6 months, 3 weeks ago / Reply

5/24/2019 - MetCon: 9:46
Notes: 5Rounds RX

Niran Townsend

Niran Townsend 6 months, 3 weeks ago / Reply

Box Squats: 165 lbs

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