A new barbell cycle is beginning June 30-August 4. Sundays 3-5p. To sign up, email barbell@crossfiteastorange.com with your shirt size!
3 Rounds:

10 PVC Passthroughs
10/10 PVC Around the Worlds
10/10 DB Arnold Press (light weight, controlled negative)
10 Scap Pull Ups 
6 x 4 Tempo Strict Press

Score Type:: Total Weight

Tempo Strict Press

6 Sets 
Set 1: 15 Reps (light)
Set 2: 12 Reps w/ 2 second negative
Set 3: 10 Reps w/ 2 second negative
Set 4: 8 Reps w/ 2 second negative
Set 5: 6 Reps w/ 2 second negative
Set 6: 4 Reps Heavy (no tempo) 

Build in weight, record heavy set of 4 reps 
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6/14/2019 - Skill/Strength 2

Score Type:: Not Scored

Optional Accessory Strength Work

Banded Arm Pump:
100 Banded Pull Aparts
100 Banded Face Pulls
100 Banded Tricep Press Downs
100 Banded Hammer Curls

Band tension should allow for large sets, 25-30 reps unbroken each set  
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6/14/2019 - MetCon

Score Type:: Rounds and Reps

7:00 AMRAP

7 Power Snatches (95/65)
7 Bar Facing Burpees 
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Comments

Josh Shashaty

Josh Shashaty 4 months ago / Reply

6/14/2019 - MetCon: 5 + 3

Dennis Seda

Dennis Seda 4 months ago / Reply

6/14/2019 - MetCon: 3 + 6
Notes: 45 lbs.

Dennis Seda

Dennis Seda 4 months ago / Reply

Tempo Strict Press: 1800 lbs

Haley Rodgers

Haley Rodgers 4 months ago / Reply

Tempo Strict Press: 75 lbs

Haley Rodgers

Haley Rodgers 4 months ago / Reply

6/14/2019 - MetCon: 4 + 10

Marcy Malmberg

Marcy Malmberg 4 months ago / Reply

6/14/2019 - MetCon: 6 Rounds

Murii Hernandez

Murii Hernandez 4 months ago / Reply

6/14/2019 - MetCon: 5 + 8

Murii Hernandez

Murii Hernandez 4 months ago / Reply

Tempo Strict Press: 75 lbs

Lisa Otero

Lisa Otero 4 months ago / Reply

6/14/2019 - MetCon: 5 + 2
Notes: 55#

Lisa Otero

Lisa Otero 4 months ago / Reply

Tempo Strict Press: 55 lbs

Kristen Lewandowski

Kristen Lewandowski 4 months ago / Reply

Tempo Strict Press: 55 lbs

Andy Chacon

Andy Chacon 4 months ago / Reply

Tempo Strict Press: 85 lbs

Jonathan Cox

Jonathan Cox 4 months ago / Reply

6/14/2019 - MetCon: 6 Rounds
Notes: 75

Suzanne Defries

Suzanne Defries 4 months ago / Reply

6/14/2019 - MetCon: 6 Rounds
Notes: UB PS but burpees kill me every time

Andy Chacon

Andy Chacon 4 months ago / Reply

6/14/2019 - MetCon: 5 + 2

Suzanne Defries

Suzanne Defries 4 months ago / Reply

Tempo Strict Press: 65 lbs
Notes: 65/65/60/60/60

Cody Defries

Cody Defries 4 months ago / Reply

6/14/2019 - MetCon: 5 + 4

Cody Defries

Cody Defries 4 months ago / Reply

Tempo Strict Press: 95 lbs

David Bonilla

David Bonilla 4 months ago / Reply

Tempo Strict Press: 95 lbs
Notes: did 105lbs last set

David Bonilla

David Bonilla 4 months ago / Reply

6/14/2019 - MetCon: 6 + 3
Notes: i surprised myself, felt like I was going to faint

Melissa Bonilla

Melissa Bonilla 4 months ago / Reply

6/14/2019 - MetCon: 4 + 3
Notes: 45#

Melissa Bonilla

Melissa Bonilla 4 months ago / Reply

Tempo Strict Press: 55 lbs

Ciana Revak

Ciana Revak 4 months ago / Reply

6/14/2019 - MetCon: 4 + 3

Ciana Revak

Ciana Revak 4 months ago / Reply

Tempo Strict Press: 55 lbs

Diane Holbrook

Diane Holbrook 4 months ago / Reply

6/14/2019 - MetCon: 4 + 11
Notes: 55 lb

Diane Holbrook

Diane Holbrook 4 months ago / Reply

Tempo Strict Press: 70 lbs

Sally Velez

Sally Velez 4 months ago / Reply

6/14/2019 - MetCon: 4 + 2
Notes: 55lbs

Sally Velez

Sally Velez 4 months ago / Reply

Tempo Strict Press: 65 lbs

Niran Townsend

Niran Townsend 4 months ago / Reply

Tempo Strict Press: 65 lbs
Notes: One set at 65.

Niran Townsend

Niran Townsend 4 months ago / Reply

6/14/2019 - MetCon: 5 + 12

Thomas (Tom) Harris

Thomas (Tom) Harris 4 months ago / Reply

Tempo Strict Press: 85 lbs

Thomas (Tom) Harris

Thomas (Tom) Harris 4 months ago / Reply

6/14/2019 - MetCon: 5 + 3
Notes: snatches at 75#

Scott Ervin

Scott Ervin 4 months ago / Reply

6/14/2019 - MetCon: 6 Rounds

Scott Ervin

Scott Ervin 4 months ago / Reply

Tempo Strict Press: 85 lbs
Notes: All 5 sets @85

Lauren Doocy

Lauren Doocy 4 months ago / Reply

6/14/2019 - MetCon: 5 + 6

Lauren Doocy

Lauren Doocy 4 months ago / Reply

Tempo Strict Press: 70 lbs

Brett Klutch

Brett Klutch 4 months ago / Reply

6/14/2019 - MetCon: 4 + 10

Juana Rodriguez

Juana Rodriguez 4 months ago / Reply

6/14/2019 - MetCon: 4 + 7

Juana Rodriguez

Juana Rodriguez 4 months ago / Reply

Tempo Strict Press: 65 lbs
Notes: 65,65,65,55,55

Laura Flashman

Laura Flashman 4 months ago / Reply

Tempo Strict Press: 60 lbs

Laura Flashman

Laura Flashman 4 months ago / Reply

6/14/2019 - MetCon: 4 + 10

Shelby Kretchman

Shelby Kretchman 4 months ago / Reply

Tempo Strict Press: 55 lbs

Shelby Kretchman

Shelby Kretchman 4 months ago / Reply

6/14/2019 - MetCon: 5 + 10

Amy Maxson

Amy Maxson 4 months ago / Reply

6/14/2019 - MetCon: 4 + 11

Amy Maxson

Amy Maxson 4 months ago / Reply

Tempo Strict Press: 55 lbs
Notes: (4 sets and a warm up)

Ryan Gilreath

Ryan Gilreath 4 months ago / Reply

6/14/2019 - MetCon: 5 + 2

Timothy Brashear

Timothy Brashear 4 months ago / Reply

Tempo Strict Press: 80 lbs

Timothy Brashear

Timothy Brashear 4 months ago / Reply

6/14/2019 - MetCon: 4 + 10
Notes: 75#

Christin Edwards

Christin Edwards 4 months ago / Reply

6/14/2019 - MetCon: 4 + 7
Notes: 35#

Christin Edwards

Christin Edwards 4 months ago / Reply

Tempo Strict Press: 45 lbs

Heather Lomax 4 months ago / Reply

Tempo Strict Press: 35 lbs

Heather Lomax 4 months ago / Reply

6/14/2019 - MetCon: 4 + 3
Notes: 45lb push ups

Jose Espada

Jose Espada 4 months ago / Reply

6/14/2019 - MetCon: 5 + 3

Jose Espada

Jose Espada 4 months ago / Reply

Tempo Strict Press: 115 lbs

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