Join us tonight for our “Strength / Movement Building” class at 6&7p! Tonights topic: Push Jerk / Split Jerk

No Open Gym this Sunday

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

3 Rounds:
10 Hinge Rows
8 Ring Push-ups
10 Single Arm Banded Pull Over 

4 x 12 Landmine Row/Chin-Ups

4x12 Landmine Row
(12/side)
Increase weight each set
Record weight

Chin-Ups
3x8
Shoulder width grip, palms up
Add resistance with bands or weights, scale with bands if necessary
Add Score

3 x 20 DB Pull Overs

Optional Supplemental Accessory Work

DB Pull Overs with Band Resistance
3 sets of 20 reps
Add Score

5/28/2019 - MetCon

12:00 AMRAP
15/12 Calorie Bike/Row
15 DB Push Press (50/35)
15 Weighted Sit-ups

Bikes are first come first serve, if one is open then it needs to be used. If not, then use rower
Add Score

Comments

Elena Esquen

Elena Esquen 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 Rounds
Notes: Bike, row, bike, bike. 15 db 10 lb wall ball First workout in two months!!

Elena Esquen

Elena Esquen 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 50 lbs
Notes: Landmine rows- 35, 45, 45, 50 Chin ups with black and red bands.

Ashley O'Shea

Ashley O'Shea 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 50 lbs
Notes: 50lb Black band on J hooks for chin ups

Ashley O'Shea

Ashley O'Shea 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 5
Notes: Bike, 20lb db, and 10lb wallball

Ian Nangle

Ian Nangle 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 60 lbs
Notes: Kept it at moderate weight today

Ian Nangle

Ian Nangle 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 5 Rounds
Notes: 35# DBs

Yaya Breaw

Yaya Breaw 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 6
Notes: 30#

Josh Shashaty

Josh Shashaty 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 23

Josh Shashaty

Josh Shashaty 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 30 lbs

Chris O’Shea 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 14
Notes: 35# push press

Chris O’Shea 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 35 lbs

Brendan Burke 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 9

Brendan Burke 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 70 lbs

Timothy Desmarais

Timothy Desmarais 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 4 + 2
Notes: Ski Erg

Timothy Desmarais

Timothy Desmarais 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 35 lbs

Lisa Otero

Lisa Otero 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 35
Notes: 25# DB, 14# MB Finished after the clock

Lisa Otero

Lisa Otero 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 57 lbs
Notes: Blue band until exhaust then green band

Erick Feiling

Erick Feiling 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 2 + 40

Karen Tilmon

Karen Tilmon 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 Rounds
Notes: 1st rnd row others bike; 10lb wallball; 12 lb dumbells

Karen Tilmon

Karen Tilmon 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 45 lbs
Notes: landmine - regular - chin ups - seat ups

Ryan Gilreath

Ryan Gilreath 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 20
Notes: 40lb dumbbells

Jared Townsend

Jared Townsend 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 4 Rounds
Notes: 35# 2bike/2row

Ari Virtanen

Ari Virtanen 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 4 Rounds
Notes: 14 lb ball/ 25DB

Suzanne Defries

Suzanne Defries 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 4 + 3
Notes: 30# DB R UE only, 30# DB side bends

Scott Ervin

Scott Ervin 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 30
Notes: Bike and some sketchy push presses 👍🏼

Scott Ervin

Scott Ervin 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 105 lbs
Notes: 85/85/105/105 4x8 chin ups (5/3)

Kristina James

Kristina James 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 50 lbs
Notes: Double green branded chin-ups

Kristina James

Kristina James 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 4 + 30
Notes: 4 rounds + 20 cal + 10 db push press 20lb barbell 10lb weight ball

Niran Townsend

Niran Townsend 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 12
Notes: First two rounds 35lbs then dropped to 30. Bike every round.

Niran Townsend

Niran Townsend 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 50 lbs

Sally Velez

Sally Velez 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 75 lbs
Notes: Green and black band chin-ups

Sally Velez

Sally Velez 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 27
Notes: 25 lbs kB 10lbs medicine ball sit ups

Diane Holbrook

Diane Holbrook 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 27
Notes: 2 rds 30lb, 2 rd 20 lb db, 30lbs was soo heavy, 14lb wallball

Daniela Sierra

Daniela Sierra 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 4 Rounds
Notes: BIKE 👿, 20#db, 14#wb sit-ups

Daniela Sierra

Daniela Sierra 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 70 lbs
Notes: Green band chin ups

Vanessa Calkins

Vanessa Calkins 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 65 lbs
Notes: Scaled CU to seated with 3 second negatives

Diane Holbrook

Diane Holbrook 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 75 lbs
Notes: all strict chin ups

Vanessa Calkins

Vanessa Calkins 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 4 + 20
Notes: 20# DB; 14# WB; row

Rikki Eloian

Rikki Eloian 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 7
Notes: 20#

Isabella Eloian

Isabella Eloian 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 1
Notes: 20#

Amy Maxson

Amy Maxson 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 4 Rounds

Anne O'Donnell 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 4 + 2
Notes: 20 lbs

Paolo Tursi 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 Rounds
Notes: 30lb PP, 20lb sit ups

Laura Flashman

Laura Flashman 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 4
Notes: row, ski, bike, row- 25#PP, 14#-situp

Laura Flashman

Laura Flashman 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 47.50 lbs
Notes: 35,40,45,, 47.5

Justin Custer

Justin Custer 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 22
Notes: 12 Cal ski, 35# PP, 14 # wall ball

Christin Edwards

Christin Edwards 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 45 lbs

Maria Ortiz 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 55.50 lbs

Justin Custer

Justin Custer 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 55 lbs
Notes: bands for chin-ups

Paolo Tursi 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 60 lbs

Murii Hernandez

Murii Hernandez 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 22

Murii Hernandez

Murii Hernandez 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 65 lbs

Melissa Bonilla

Melissa Bonilla 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 8
Notes: 20lbs

Melissa Bonilla

Melissa Bonilla 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 47.50 lbs

David Bonilla

David Bonilla 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 7

David Bonilla

David Bonilla 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 115 lbs
Notes: struggled keeping straight

Jose Espada

Jose Espada 1 year, 1 month ago / Reply

Landmine Row/Chin-Ups: 100 lbs

Jose Espada

Jose Espada 1 year, 1 month ago / Reply

5/28/2019 - MetCon: 3 + 7
Notes: finished 3 rds and 7 cals

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