Join us tonight for our “Strength / Movement Building” class at 6&7p! Tonights topic: pull-ups
3 Rounds:

15 PVC Passthroughs
12 Band pull-apart's
8 Ring Push-ups 
5 x 8 Close Grip Bench Press

Score Type:: Total Weight

Close Grip Bench Press

5 Sets of 8 Reps with 3 second negative

90 Seconds rest between sets, build to heavy set of 8
Partner/group up, use a spotter!
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6/11/2019 - Skill/Strength 2

Score Type:: Not Scored

Optional Accessory Strength

A. Band Resisted Push-ups:
4 Sets of 10 Reps with 3 second negative
Increase band tension or add weight as needed


B. Chest Annihilator
2 Sets, resting 3:00-4:00 between sets:

1 DB Chest Fly, 1 DB Chest Press, 2 Flies, 2 Presses, all the way up to 10 flies and 10 presses
Use light dumbbells, 15-20 lbs for men, 5-15 lbs for women


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6/11/2019 - MetCon

Score Type:: Total Time

4 Rounds For Time

Rx:
15 Power Cleans (95/65)
-Stay at the same weight!
15 Knees to Elbows
150 Meter Sprint

Rx+:
18/15/12/9 Power Cleans
-115/85, 135/95, 155/105, 185/125
15 Toes to Bar
150 Meter Sprint

*If unable to run (because of injury or weather, not just because you don’t want to run):
-15/12 Calorie Row/Bike/Ski 
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Comments

Lauren Doocy

Lauren Doocy 1 week, 5 days ago / Reply

6/11/2019 - MetCon: 9:41

Lauren Doocy

Lauren Doocy 1 week, 5 days ago / Reply

Close Grip Bench Press: 75 lbs
Notes: 5 at 85

Laura Flashman

Laura Flashman 1 week, 6 days ago / Reply

6/11/2019 - Skill/Strength 2:
Notes: 3+8

Andy Chacon

Andy Chacon 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 15:45
Notes: That was fun but it Hoit!

Andy Chacon

Andy Chacon 1 week, 6 days ago / Reply

Close Grip Bench Press: 155 lbs

Emmanuel Navedo

Emmanuel Navedo 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 17:08
Notes: plus 2 reps @ 205#

Jany Diaz

Jany Diaz 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 11:29

Emmanuel Navedo

Emmanuel Navedo 1 week, 6 days ago / Reply

Close Grip Bench Press: 135 lbs
Notes: 95, 115, 135, 135, 135

Dennis Seda

Dennis Seda 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 16:23
Notes: 45 lbs. Knees To Elbows

Dennis Seda

Dennis Seda 1 week, 6 days ago / Reply

Close Grip Bench Press: 1425 lbs

Yaya Breaw

Yaya Breaw 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 10:56

Yaya Breaw

Yaya Breaw 1 week, 6 days ago / Reply

Close Grip Bench Press: 70 lbs

Timothy Brashear

Timothy Brashear 1 week, 6 days ago / Reply

Close Grip Bench Press: 130 lbs
Notes: worked up to 130#

Timothy Brashear

Timothy Brashear 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 15:30
Notes: t2b

Anna Finnigan 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 12:13

Anna Finnigan 1 week, 6 days ago / Reply

Close Grip Bench Press: 70 lbs

Ashley O'Shea

Ashley O'Shea 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 12:39
Notes: RX weight 65lb but did hanging knee raises

Ashley O'Shea

Ashley O'Shea 1 week, 6 days ago / Reply

Close Grip Bench Press: 85 lbs

Lisa Otero

Lisa Otero 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 11:29

Josh Shashaty

Josh Shashaty 1 week, 6 days ago / Reply

Close Grip Bench Press: 125 lbs

Josh Shashaty

Josh Shashaty 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 15:13

Marcy Malmberg

Marcy Malmberg 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 12:05

Chris O’Shea 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 10:58

Chris O’Shea 1 week, 6 days ago / Reply

Close Grip Bench Press: 165 lbs

Jill Liberaski

Jill Liberaski 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 12:36
Notes: 25

Scott Ervin

Scott Ervin 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 13:58
Notes: oof that was trash

Scott Ervin

Scott Ervin 1 week, 6 days ago / Reply

Close Grip Bench Press: 185 lbs
Notes: 115/135/155/185 just 4 sets

Erick Feiling

Erick Feiling 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 12:40

Jared Townsend

Jared Townsend 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 11:03

Aaron Rose

Aaron Rose 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 12:42

Doug Bingaman

Doug Bingaman 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 15:10
Notes: Stupid run

Doug Bingaman

Doug Bingaman 1 week, 6 days ago / Reply

Close Grip Bench Press: 135 lbs
Notes: Same weight all rounds

Nandy Reyes

Nandy Reyes 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 15:40

Cody Defries

Cody Defries 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 14:26

Cody Defries

Cody Defries 1 week, 6 days ago / Reply

Close Grip Bench Press: 135 lbs

Ari Virtanen

Ari Virtanen 1 week, 6 days ago / Reply

Close Grip Bench Press: 135 lbs

Jared Townsend

Jared Townsend 1 week, 6 days ago / Reply

Close Grip Bench Press: 125 lbs

Ari Virtanen

Ari Virtanen 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 12:24

Kimberly MacDonald

Kimberly MacDonald 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 14:53
Notes: 12 cal row

Kimberly MacDonald

Kimberly MacDonald 1 week, 6 days ago / Reply

Close Grip Bench Press: 60 lbs

Suzanne Defries

Suzanne Defries 1 week, 6 days ago / Reply

Close Grip Bench Press: 85 lbs

Suzanne Defries

Suzanne Defries 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 16:25
Notes: row: 1st time doing T2B since giving birth

Rob Santillana 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 11:32
Notes: 95#, ghd

Michelle Phillips 1 week, 6 days ago / Reply

Close Grip Bench Press: 65 lbs

Robbie Phillips

Robbie Phillips 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 17:15

Robbie Phillips

Robbie Phillips 1 week, 6 days ago / Reply

Close Grip Bench Press: 165 lbs

Anne O'Donnell 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 15:36
Notes: RX+ did 115# instead of #125 for final Cleans

Alex Borell

Alex Borell 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 11:26

Shelby Kretchman

Shelby Kretchman 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 9:57
Notes: I can't remember if it was 9:57 or 8:57 so I am going with the slower one.

Shelby Kretchman

Shelby Kretchman 1 week, 6 days ago / Reply

Close Grip Bench Press: 75 lbs

Camille Garcia

Camille Garcia 1 week, 6 days ago / Reply

Close Grip Bench Press: 75 lbs

Camille Garcia

Camille Garcia 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 14:40

Alex Borell

Alex Borell 1 week, 6 days ago / Reply

Close Grip Bench Press: 135 lbs

Jose Laureano

Jose Laureano 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 12:11

Jose Laureano

Jose Laureano 1 week, 6 days ago / Reply

Close Grip Bench Press: 145 lbs

Kristina James

Kristina James 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 12:12
Notes: Completed all 4 rounds! Scaled with hanging knee raises

Kristina James

Kristina James 1 week, 6 days ago / Reply

Close Grip Bench Press: 65 lbs

Diane Holbrook

Diane Holbrook 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 11:51

Diane Holbrook

Diane Holbrook 1 week, 6 days ago / Reply

Close Grip Bench Press: 95 lbs

Lindsay Kamm

Lindsay Kamm 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 13:33

Lindsay Kamm

Lindsay Kamm 1 week, 6 days ago / Reply

Close Grip Bench Press: 65 lbs

amal salama 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 13:36
Notes: hanging knees

amal salama 1 week, 6 days ago / Reply

Close Grip Bench Press: 65 lbs

Matthew MacDonald

Matthew MacDonald 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 16:38

Matthew MacDonald

Matthew MacDonald 1 week, 6 days ago / Reply

Close Grip Bench Press: 105 lbs

Ciana Revak

Ciana Revak 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 14:49
Notes: 14:49

Ciana Revak

Ciana Revak 1 week, 6 days ago / Reply

Close Grip Bench Press: 75 lbs
Notes: 45,55,65,75,75

David Bonilla

David Bonilla 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 13:02
Notes: @115 lbs 13:02

David Bonilla

David Bonilla 1 week, 6 days ago / Reply

Close Grip Bench Press: 185 lbs
Notes: 115,135,155,175,185

Juana Rodriguez

Juana Rodriguez 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 13:06
Notes: 13:06

Amy Maxson

Amy Maxson 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 10:58
Notes: 10:58; after 3 miles with Annie before class 😳🥵😬

Juana Rodriguez

Juana Rodriguez 1 week, 6 days ago / Reply

Close Grip Bench Press: 75 lbs
Notes: 35,55,65,75,75

Laura Flashman

Laura Flashman 1 week, 6 days ago / Reply

Close Grip Bench Press: 65 lbs

Laura Flashman

Laura Flashman 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 18:00
Notes: 3+8

Jennifer Brumer 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 15:41
Notes: 15:41 you will puke from this!

Ryan Gilreath

Ryan Gilreath 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 13:34
Notes: RX+ weights/reps Let raises instead of t2b

Ryan Gilreath

Ryan Gilreath 1 week, 6 days ago / Reply

Close Grip Bench Press: 125 lbs

Johann Nieto

Johann Nieto 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 15:20
Notes: 15:20

Johann Nieto

Johann Nieto 1 week, 6 days ago / Reply

Close Grip Bench Press: 125 lbs

Melissa Bonilla

Melissa Bonilla 1 week, 6 days ago / Reply

Close Grip Bench Press: 75 lbs

Murii Hernandez

Murii Hernandez 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 17:37
Notes: 17:37

Murii Hernandez

Murii Hernandez 1 week, 6 days ago / Reply

Close Grip Bench Press: 95 lbs

Niran Townsend

Niran Townsend 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 9:10
Notes: 9:10

Niran Townsend

Niran Townsend 1 week, 6 days ago / Reply

Close Grip Bench Press: 80 lbs
Notes: Attempted 85 but only got through 4 of them

Melissa Bonilla

Melissa Bonilla 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 14:06
Notes: 14:06 Wooooohoooooo! RX baby!!! 🙌🏼

Heather Lomax 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 14:47
Notes: 14:47 55lb bike instead of run

Jose Espada

Jose Espada 1 week, 6 days ago / Reply

6/11/2019 - MetCon: 13:19
Notes: @115 pounds time 13:19

Jose Espada

Jose Espada 1 week, 6 days ago / Reply

Close Grip Bench Press: 175 lbs
Notes: 95 115 135 155 175

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