HAPPY MEMBER APPRECIATION WEEK. Today is sponsored by Mindful Meals. Stop by for breakfast provided by Mindful Meals!

Please join us this Saturday at 9a for our 5th Anniversary Bash! A fun WOD, games, and lunch will be provided. Friends and family are welcome. Hope to see you there!

Join us tonight for our “Strength / Movement Building” class at 6&7p. Tonights topic: jerks
200 Meter Run

12 PVC Good Mornings
12 Passthroughs
8/8 Around the Worlds
10 Cuban Press

:30 of each (:15 rest between each)
- Plank Hold
- Alternating Shoulder Taps
- Scap Push-ups
- Push up to Down Dog 
5 x 4 Tempo Bench Press

Score Type:: Total Weight

Bench Press
3 Second Negatives

5 Sets
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps

Build in weight, 3 second negative each rep, each set 
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8/13/2019 - MetCon

Score Type:: Total Time

For Time:

1200 Meter Row
120 Double Unders (180 Singles)
60 Wallballs (20/14)
40 Sit-ups
20 Burpees

20:00 CAP 
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Comments

Sagar Karandikar

Sagar Karandikar 6 days, 8 hours ago / Reply

Tempo Bench Press: 165 lbs

Tony Fernandez

Tony Fernandez 1 week ago / Reply

Tempo Bench Press: 155 lbs

Carolyn Boyd

Carolyn Boyd 1 week ago / Reply

8/13/2019 - MetCon: 17:36
Notes: Bike 1.5mi

Carolyn Boyd

Carolyn Boyd 1 week ago / Reply

Tempo Bench Press: 150 lbs

Rebecca Wolfe

Rebecca Wolfe 1 week ago / Reply

8/13/2019 - MetCon: 18:30
Notes: ran 1000 180 singles everything else was rx

Nandy Reyes

Nandy Reyes 1 week ago / Reply

Tempo Bench Press: 195 lbs

Yaya Breaw

Yaya Breaw 1 week ago / Reply

8/13/2019 - MetCon: 15:32
Notes: 60 dubs, 10# WB

Yaya Breaw

Yaya Breaw 1 week ago / Reply

Tempo Bench Press: 85 lbs

Nandy Reyes

Nandy Reyes 1 week ago / Reply

8/13/2019 - MetCon: 15:16

Ashley Rivera

Ashley Rivera 1 week ago / Reply

Tempo Bench Press: 125 lbs
Notes: 135 for 2

Mason Adams

Mason Adams 1 week ago / Reply

8/13/2019 - MetCon: 13:32
Notes: singles... everything else Rx

Mason Adams

Mason Adams 1 week ago / Reply

Tempo Bench Press: 155 lbs

Linda Privette 1 week ago / Reply

8/13/2019 - MetCon: 20:00
Notes: 6#WB, singles; finished 17 burpees

Linda Privette 1 week ago / Reply

Tempo Bench Press: 40 lbs

Sally Velez

Sally Velez 1 week ago / Reply

8/13/2019 - MetCon: 18:52
Notes: 10lbs wb

Sally Velez

Sally Velez 1 week ago / Reply

Tempo Bench Press: 85 lbs

Telethia Willis 1 week ago / Reply

8/13/2019 - MetCon: 18:06

Telethia Willis 1 week ago / Reply

Tempo Bench Press: 85 lbs

Alex Volik 1 week ago / Reply

8/13/2019 - MetCon: 16:12

Adonis Willis 1 week ago / Reply

Tempo Bench Press: 155 lbs
Notes: RC

Andy Chacon

Andy Chacon 1 week ago / Reply

8/13/2019 - MetCon: 14:30

Andy Chacon

Andy Chacon 1 week ago / Reply

Tempo Bench Press: 155 lbs
Notes: shoulder

Lauren Doocy

Lauren Doocy 1 week ago / Reply

8/13/2019 - MetCon: 13:38

Lauren Doocy

Lauren Doocy 1 week ago / Reply

Tempo Bench Press: 105 lbs
Notes: ?? idk 1 @ 110

Christin Edwards

Christin Edwards 1 week ago / Reply

8/13/2019 - MetCon: 18:51
Notes: 1100m run, 180 single unders, 8# WB

Christin Edwards

Christin Edwards 1 week ago / Reply

Tempo Bench Press: 60 lbs

Chris O’Shea 1 week ago / Reply

8/13/2019 - MetCon: 15:17
Notes: singles, all else RX

Chris O’Shea 1 week ago / Reply

Tempo Bench Press: 165 lbs

Ashley O'Shea

Ashley O'Shea 1 week ago / Reply

8/13/2019 - MetCon: 17:59
Notes: 10 lb wall ball

Ashley O'Shea

Ashley O'Shea 1 week ago / Reply

Tempo Bench Press: 85 lbs
Notes: 45, 55, 65, 75, 85

Jill Liberaski

Jill Liberaski 1 week ago / Reply

8/13/2019 - MetCon: 16:43
Notes: 1200m ski (no rowers avail) 10# wb 180 SU

Jill Liberaski

Jill Liberaski 1 week ago / Reply

Tempo Bench Press: 55 lbs

Aaron Rose

Aaron Rose 1 week ago / Reply

8/13/2019 - MetCon: 12:00
Notes: Ski instead of row bc rowers were full

Aaron Rose

Aaron Rose 1 week ago / Reply

Tempo Bench Press: 195 lbs

Lisa Otero

Lisa Otero 1 week ago / Reply

Tempo Bench Press: 90 lbs
Notes: 95 x 1 rep then dropped to 90

Erick Feiling

Erick Feiling 1 week ago / Reply

8/13/2019 - MetCon: 16:28
Notes: 45 wallball 20 sit-ups 10 bumpees

Scott Ervin

Scott Ervin 1 week ago / Reply

8/13/2019 - MetCon: 11:28
Notes: 1200 M Ski

Scott Ervin

Scott Ervin 1 week ago / Reply

Tempo Bench Press: 205 lbs

Anna Finnigan 1 week ago / Reply

8/13/2019 - MetCon: 16:38

Anna Finnigan 1 week ago / Reply

Tempo Bench Press: 80 lbs

Lisa Otero

Lisa Otero 1 week ago / Reply

8/13/2019 - MetCon: 14:23
Notes: Singles

Karen Tilmon

Karen Tilmon 1 week ago / Reply

Tempo Bench Press: 75 lbs

Jaelyn Phillips

Jaelyn Phillips 1 week ago / Reply

8/13/2019 - MetCon: 14:32

Jaelyn Phillips

Jaelyn Phillips 1 week ago / Reply

Tempo Bench Press: 65 lbs

Lindsay Kamm

Lindsay Kamm 1 week ago / Reply

8/13/2019 - MetCon: 15:24

Lindsay Kamm

Lindsay Kamm 1 week ago / Reply

Tempo Bench Press: 75 lbs

Ed Weakley

Ed Weakley 1 week ago / Reply

8/13/2019 - MetCon: 16:39
Notes: Bike 🤢 First time RX DU. Probably did about 400 attempts...

Ed Weakley

Ed Weakley 1 week ago / Reply

Tempo Bench Press: 175 lbs
Notes: 95,115,135,155,175

Robbie Phillips

Robbie Phillips 1 week ago / Reply

8/13/2019 - MetCon: 16:12
Notes: Double unders killed me

Robbie Phillips

Robbie Phillips 1 week ago / Reply

Tempo Bench Press: 185 lbs

Sean Wooten

Sean Wooten 1 week ago / Reply

8/13/2019 - MetCon: 19:20
Notes: 160 Singles 14 lbs wallball

Kristen Lewandowski

Kristen Lewandowski 1 week ago / Reply

Tempo Bench Press: 70 lbs

Kristen Lewandowski

Kristen Lewandowski 1 week ago / Reply

8/13/2019 - MetCon: 19:00
Notes: 180 singles (interrupted on row for work call)

Cody Defries

Cody Defries 1 week ago / Reply

8/13/2019 - MetCon: 12:27

Cody Defries

Cody Defries 1 week ago / Reply

Tempo Bench Press: 185 lbs

Rob Santillana 1 week ago / Reply

8/13/2019 - MetCon: 14:00

Kayla Whalen

Kayla Whalen 1 week ago / Reply

Tempo Bench Press: 65 lbs

Kayla Whalen

Kayla Whalen 1 week ago / Reply

8/13/2019 - MetCon: 16:18
Notes: 8# wb singles step down burpees

amal salama

amal salama 1 week ago / Reply

8/13/2019 - MetCon: 15:01
Notes: singles

amal salama

amal salama 1 week ago / Reply

Tempo Bench Press: 85 lbs

Carlos Anglero 1 week ago / Reply

8/13/2019 - MetCon: 14:55

Michelle Phillips 1 week ago / Reply

8/13/2019 - MetCon: 15:08
Notes: Singles 6# WB

Michelle Phillips 1 week ago / Reply

Tempo Bench Press: 75 lbs

Sean Wooten

Sean Wooten 1 week ago / Reply

Tempo Bench Press: 150 lbs

Jared Townsend

Jared Townsend 1 week ago / Reply

8/13/2019 - MetCon: 14:08

Ian Nangle

Ian Nangle 1 week ago / Reply

8/13/2019 - MetCon: 12:46

Ian Nangle

Ian Nangle 1 week ago / Reply

Tempo Bench Press: 145 lbs

Shelby Kretchman

Shelby Kretchman 1 week ago / Reply

8/13/2019 - MetCon: 13:57
Notes: Damn wall ball...sooo many breaks :/

Justin Custer

Justin Custer 1 week ago / Reply

8/13/2019 - MetCon: 19:44
Notes: ladies weight, 14 #

Justin Custer

Justin Custer 1 week ago / Reply

Tempo Bench Press: 105 lbs
Notes: 65, 75, 85, 95, 105 #

Kimberly Lowe

Kimberly Lowe 1 week ago / Reply

8/13/2019 - MetCon: 14:45
Notes: singles; 10# WB

Kimberly Lowe

Kimberly Lowe 1 week ago / Reply

Tempo Bench Press: 80 lbs
Notes: 40, 55, 65, 75, 80

Ashley Bingaman

Ashley Bingaman 1 week ago / Reply

8/13/2019 - MetCon: 15:32

Ashley Bingaman

Ashley Bingaman 1 week ago / Reply

Tempo Bench Press: 105 lbs

Diane Holbrook

Diane Holbrook 1 week ago / Reply

8/13/2019 - MetCon: 15:11
Notes: singles

Diane Holbrook

Diane Holbrook 1 week ago / Reply

Tempo Bench Press: 95 lbs
Notes: 2 at 105

Katherine Peters 1 week ago / Reply

8/12/2019 - MetCon: 9:59

Wodney Meerman

Wodney Meerman 1 week ago / Reply

8/13/2019 - MetCon: 16:30.69

Wodney Meerman

Wodney Meerman 1 week ago / Reply

Tempo Bench Press: 225 lbs

Joaquin Irizarry 1 week ago / Reply

8/13/2019 - MetCon: 14:00

Joaquin Irizarry 1 week ago / Reply

Tempo Bench Press: 175 lbs

Murii Hernandez

Murii Hernandez 1 week ago / Reply

8/13/2019 - MetCon: 14:03
Notes: Bike / Sx to 80 dubs

Murii Hernandez

Murii Hernandez 1 week ago / Reply

Tempo Bench Press: 105 lbs

Juana Rodriguez

Juana Rodriguez 1 week ago / Reply

8/13/2019 - MetCon: 15:01
Notes: 25 cal ski 60 KB 20 push-ups

Juana Rodriguez

Juana Rodriguez 1 week ago / Reply

Tempo Bench Press: 85 lbs

Mark Dickie 1 week ago / Reply

8/13/2019 - MetCon: 14:27
Notes: Singles, 14#

Mark Dickie 1 week ago / Reply

Tempo Bench Press: 115 lbs

Anita Van Allen 1 week ago / Reply

Tempo Bench Press: 65 lbs

Christopher Fernandez

Christopher Fernandez 1 week ago / Reply

8/13/2019 - MetCon: 13:48
Notes: Assault bike

Christopher Fernandez

Christopher Fernandez 1 week ago / Reply

Tempo Bench Press: 155 lbs

Alex Borell

Alex Borell 1 week ago / Reply

8/13/2019 - MetCon: 13:42

Alex Borell

Alex Borell 1 week ago / Reply

Tempo Bench Press: 155 lbs

Jennifer Brumer 1 week ago / Reply

8/13/2019 - MetCon: 16:34
Notes: i tried cheating but Ryan called me out! did all reps :(

Anita Van Allen 1 week ago / Reply

8/13/2019 - MetCon: 15:37
Notes: su 10lb wb

Timothy Brashear

Timothy Brashear 1 week ago / Reply

8/13/2019 - MetCon: 15:30
Notes: su's

Timothy Brashear

Timothy Brashear 1 week ago / Reply

Tempo Bench Press: 155 lbs

Ryan Gilreath

Ryan Gilreath 1 week ago / Reply

8/13/2019 - MetCon: 12:38

Niran Townsend

Niran Townsend 1 week ago / Reply

Tempo Bench Press: 95 lbs
Notes: 35/55/65/75/85/95 (extra set)

Niran Townsend

Niran Townsend 1 week ago / Reply

8/13/2019 - MetCon: 12:48

Andy Budhoo

Andy Budhoo 1 week ago / Reply

8/13/2019 - MetCon: 15:19

Andy Budhoo

Andy Budhoo 1 week ago / Reply

Tempo Bench Press: 175 lbs

David Bonilla

David Bonilla 1 week ago / Reply

8/13/2019 - MetCon: 14:48
Notes: Started with 1.5 mile assault bike. wall balls are retarded after that bench workout!!! But great workout!!!!

David Bonilla

David Bonilla 1 week ago / Reply

Tempo Bench Press: 225 lbs
Notes: 115/135/155/175/225 Last set of 4 the last 2 assisted

Melissa Bonilla

Melissa Bonilla 1 week ago / Reply

8/13/2019 - MetCon: 14:37
Notes: B/c Singles 😭

Matt Eggert

Matt Eggert 1 week ago / Reply

8/13/2019 - MetCon: 18:39
Notes: SU everything else RX

Melissa Bonilla

Melissa Bonilla 1 week ago / Reply

Tempo Bench Press: 85 lbs

Matt Eggert

Matt Eggert 1 week ago / Reply

Tempo Bench Press: 225 lbs
Notes: last 2 reps i had a little help

Jose Espada

Jose Espada 1 week ago / Reply

8/13/2019 - MetCon: 16:20

Jose Espada

Jose Espada 1 week ago / Reply

Tempo Bench Press: 175 lbs

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