Happy Birthday Mauricio Correa!!!

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.
Back Warm Up:
-Prone Cobra press ups 20 reps + 30 second hold
-20 Supine laying leg cross overs (Lay on back, swing leg across to opposite shoulder)
-20 Spiderman Lunges 

Pre-Hab:
3x -Banded Walk (around knee) 50 feet forwards, 50 backwards
-20 Banded Pull Throughs (between legs like KB Swing)
-Squat Therapy: 3x7 Reps with a 5 second count down and up with arm up, facing the wall, as close as possible with good technique.

1 x 16 Tempo Back Squat

Score Type:: Total Weight

Back Squat

Set 1: 15 Reps (light)
Set 2: 10 Reps
-3 second negative
Set 3: 24 Reps
-3 reps of 5 second negative and 5 second concentric/positive, 5 reps fast, 3 times
Sets 4: 16 Reps
-3 reps of 3 second negative and 3 second concentric/positive, 5 reps fast, 2 times
Set 5: 16 Reps
-3 reps of 2 second negative and 2 second concentric/positive, 5 reps fast, 2 times 

Rest 2:00 between sets, increase weight each set 
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2 x 10 Barbell Weighted Glute Bridge/DB Step-Ups

Score Type:: Total Weight

Optional Supplemental Accessory Work

Barbell Weighted Glute Bridge
Set 1: 15 Reps
Set 2: 12 Reps
Sets 3 and 4: 10 Reps

Rest 90 seconds between sets, increase weight each set

Dumbbell Step-Ups
3x10/leg
Rest 90 seconds between sets 
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5/29/2019 - MetCon

Score Type:: Total Time

3 Rounds for Time:
500 Meter Row
15 Hang Power Snatches (95/65)
25 Push-ups

15:00 CAP
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Comments

Sally Velez

Sally Velez 6 months, 2 weeks ago / Reply

Tempo Back Squat: 75 lbs

Emmanuel Navedo

Emmanuel Navedo 6 months, 2 weeks ago / Reply

Tempo Back Squat: 175 lbs
Notes: 95#, 115#, 135#, 155#, 175#

Sally Velez

Sally Velez 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 2roubds + 500m row. 55lbs power snatch

Lauren Doocy

Lauren Doocy 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 14:13
Notes: 55#

Lauren Doocy

Lauren Doocy 6 months, 2 weeks ago / Reply

Tempo Back Squat: 75 lbs

Ian Nangle

Ian Nangle 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 12:29
Notes: #70 KB swings

Ian Nangle

Ian Nangle 6 months, 2 weeks ago / Reply

Tempo Back Squat: 135 lbs

Mary Covington

Mary Covington 6 months, 2 weeks ago / Reply

Tempo Back Squat: 60 lbs

Mary Covington

Mary Covington 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 2 + 285 barbell

Angela Persons 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 2 rounds

Ana Carolina Biazzo

Ana Carolina Biazzo 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 2 rounds

Sophia Biazzo

Sophia Biazzo 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 3 rounds

Josh Shashaty

Josh Shashaty 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 14:01
Notes: Ow.

Kimberly Lowe

Kimberly Lowe 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 45# 2 full rounds plus 500m and 4 snatches

Kimberly Lowe

Kimberly Lowe 6 months, 2 weeks ago / Reply

Tempo Back Squat: 45 lbs

John Spencer

John Spencer 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: one full round + 500 meter row 20lbs barbell

John Spencer

John Spencer 6 months, 2 weeks ago / Reply

Tempo Back Squat: 50 lbs

Brendan Burke 6 months, 2 weeks ago / Reply

Tempo Back Squat: 105 lbs

Brendan Burke 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 70lb, 3 rds 7 reps

Karen Tilmon

Karen Tilmon 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 2 rounds; 500 meters on 3d rnd

Karen Tilmon

Karen Tilmon 6 months, 2 weeks ago / Reply

Tempo Back Squat: 55 lbs

Tony Acevedo

Tony Acevedo 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 12:14
Notes: Ski

Rob Santillana 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 12:28
Notes: 400m ski, 75#hs

Jennifer Hall

Jennifer Hall 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 13:10
Notes: 200m waddle, 65lb back rows instead of push up

Suzanne Defries

Suzanne Defries 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 14:02
Notes: resting L shoulder: sub snatches/PU for 30# DB RUE snatch/row

Veronica Hoover

Veronica Hoover 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 14:43

Matthew MacDonald

Matthew MacDonald 6 months, 2 weeks ago / Reply

Tempo Back Squat: 95 lbs

Matthew MacDonald

Matthew MacDonald 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 25 push ups short of 3 rounds

Diane Holbrook

Diane Holbrook 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 14:19

Billy Wygle

Billy Wygle 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 13:15

Ashley Bingaman

Ashley Bingaman 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 2 + 517

Daniela Sierra

Daniela Sierra 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 35#; knee PU 2+524

Timothy Desmarais

Timothy Desmarais 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 13:58

Timothy Desmarais

Timothy Desmarais 6 months, 2 weeks ago / Reply

Tempo Back Squat: 215 lbs

Scott Ervin

Scott Ervin 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 11:40

Melissa Bonilla

Melissa Bonilla 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 2 rounds. THAT. IS. ALL. Snatches are my weakness and they took me out today.

Scott Ervin

Scott Ervin 6 months, 2 weeks ago / Reply

Tempo Back Squat: 155 lbs
Notes: 95/115/135 (for 24 RIP)/145/155

Ashley Rivera

Ashley Rivera 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 12:33
Notes: R.I.P to my hips

Annie Garrett

Annie Garrett 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 15:00 RX 2 Rounds + 350m

Niran Townsend

Niran Townsend 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 14:30
Notes: I finished at 14:something. Can’t remember the time. 🤪

Jennifer Brumer 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 35 lbs, caught on 3 rnd at 11 hang snatches, finished after time cap.

Thomas (Tom) Harris

Thomas (Tom) Harris 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 75# snatches. capped at 2 + 400m

Jojo Riquelme

Jojo Riquelme 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 2 rounds + 500m 55lb

Ciana Revak

Ciana Revak 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 2 rounds + 500 meters

Timothy Brashear

Timothy Brashear 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 14:06
Notes: 65# snatch

Shelby Kretchman

Shelby Kretchman 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 2 rounds plus 500m row and 7 hang snatch.... push ups:/

Robbie Phillips

Robbie Phillips 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 2 rounds 500 meters, 10 snatches

Jose Espada

Jose Espada 6 months, 2 weeks ago / Reply

5/29/2019 - MetCon: 15:00
Notes: 2 + 390 cals

Jose Espada

Jose Espada 6 months, 2 weeks ago / Reply

Tempo Back Squat: 125 lbs

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