9.19.14 — CrossFit Montrose

A) STRENGTH
EMOM 8'
Snatch Complex
(1 Power Snatch + 1 Hang Snatch with 3 second pause at the knee)

B) CLANG & BANG
3 Rounds of...

AMRAP 4'
3 P. Snatch (95/65)
5 Front Squat (95/65)
7 Toes to Bar
9 Wall Balls (20/14)
L2(115/75)
Rest 1:00 between rounds

PostedSeptember 18, 2014

AuthorBen Magnone

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CLASS SCHEDULE

Monday/Tuesday/Thursday
5am, 6am, 7am, 9am,
4:30pm, 5:30pm, 6:30pm

Wednesday

6am, 7am, 9am, 4:30pm, 5:30pm, 6:30pm

Friday
5am, 6am, 7am & 9am,
4:30pm, 5:30pm
No Class 6:30pm

Saturday
8:30am, 9:30am barbell class

Crossfit Kids (5-12)

Mon/Wed/Fri 3:30-4:20pm

Crossfit Teens (12-17)
Tues/Thurs 3:30-4:30pm
Saturday 10:30am

All about that sweat life 😓 💦 #sweatshop #crossfit #crossfitmontrose

Monday vibes! #crossfit #9am #happyeaster

@evanaustin playing above the rim for #18point5 killing the game for the final #fridaynightlights

BLACK TEAM needed the win big this week and they were able to pull through in the clutch! . Congrats to @michmich26 and @cassadiddles leading the way for their team with 2 more top female RX scores. ... @benmagnone and @chrissykim also doing the same for the BLACK team. . @michmich26 with the best retest making it through the hand stand walks on her second try. . @fabls producing some top end content and taking the photo of the night award. . @unclefester gets the male going dark for the way he was rippin on those deads. . @danaellejasmine for female going dark to be one of only 3 scaled females to finish the whole workout. . @salpal really held the standard on those HSPUs suffering through every no-rep along the way. Even through the yells. . @ethanralphs for best judge who held sally to the standards even though she was yelling at him lol . @JohnM wins the male scaled score for the 4th time...I think its time for John to stop scaling and hit RX next year. . @fabls wins top female scaled score!!!! . and the BLACK TEAM takes home the most team reps this week coming up with a much needed win to try and stay in it.

Sting contender for photo of the night! #crossfitopen #crossfit #cleangym #coachbenprotige

The RED Team really pulled away in week 3. Taking a commanding lead over the black team! . . . @chrissykim takes home the spirit of the open for completing our first same night re-test and smashing on round 2. . . @ethanralphs wins the best re-test for a very spirited effort on monday morning. . . . @jordyshulz and @cassadiddles split the best photo for both their quality and creativity. . . @jeffjonesmusic is the winner of best male going dark for sticking with the RX score. . . @fabls wins female going dark slash best facial expressions during this workout. . . . @michmich26 wins best judge for enthusiastically cheering on and judging everyone all night on Friday which was also her birthday!!!! . . . @brianhwang held the standard through a brutal set of 20 Overhead Squat singles. Of course he help onto that RX. . . . @benmagnone and @chrissykim win another top male RX score honors. . . . @cassadiddles and @michmich26 take home the top female RX scores and cass gets her first 1st place finish of the open.
@johnm and @itsclairebear win the top male and female scaled scores. . . . and finally a big congratulations to the RED TEAM for winning ANOTHER top team award.

The buzz during Friday night lights really is something special! 3 weeks down and 2 to go. If you haven’t been to one yet you gotta try and make one of the final two! #crossfit #crossfitopen #fridaynightlights #intheopen

Great Friday night lights last night! So fun celebrating the community and @michmich26 birthday! #crossfitopen #crossfit #crossfitgirls

After two weeks of the #crossfitopen the Red Team maintains a 92-91 lead over the BLACK team. Everything was in place for the black team to take a big lead but a couple of key players forgot to submit a score leaving the door wide open for the RED team to take advantage. . .
@karren.torosyan takes home the spirt of the open award for a riveting performance on 18.2 and an inspirational lift on 18.2a . .
@chrissykim123 for best re-test shaving off over a minute from his original time. . .
@cassadiddles for photo of the night capturing a number of breath taking shots with a uniquely artistic point of view. . . @ryanfridborg with the award for male going dark. A truly inspirational performance infront of his daughter, i was legitimately worried. .
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@emilyV who hates burpees more than most went deep to get to the cleans. . .
@andy.mackenzie for holding the standard because of his developing reputation for the no rep call (a warranted call I will add) . .
@benmagnone and @chrisykim123 taking home the top RX male score once again. . .
@michmich26 and @jordyschulz with her first top female RX honors. . .
@johnm with another top scaled male and @Kari_lindman with her first top female scaled. . .
BLACK team takes home best average time and RED team wins the most weight lifted.

Friday night was going off @crossfitmontrose Thanks to everyone who came and made it a great night! Now who’s ready to retest! #crossfitopen #crossfit #fridaynightlights #intheopen

After the first week of the open the RED TEAM holds a narrow 1 Point lead! Congrats to everyone who completed the workout! We are super excited about tonight. Doors open @ 4:30 and first heat is around 5!
Congrats to our individual honorees!

@jordyschulz and @shane who received the female and male going dark awards. I have never had someone yell at the rower the way Shane did on Friday night.

@darrell for best re-test! He had better standards and improved his score on Saturday morning!

@jordyschulz again for best photo of the night. Really got me and coach Matt in our element.

@andy.mackenzie with the best judge 👨‍⚖️ he did the workout on Friday morning and came in Friday night to judge and support like a champ. Andy is also the king of the no-rep which I LOVE ❤️
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@John & @kari for spirit of the open. They tied and split the winning for their team. It was so awesome having them judge Payton and Kaisa on Saturday morning.
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@sally for holding the standard. Sally holds the crown to the worlds hardest toes to bar.
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@benmagnone and @chrissykim123 for top male Rx scores. Somehow Chris gave up after the 11 minute mark. Took 45 secs to get his head right and went ham!
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@cassadiddles and @michmich26 for top female Rx scores. Great job! .
@maddiebohman and @johnm for top scaled scores. Maddie took it to the limit...the limit of Ben’s patience of how someone can treat gym equipment.

“I will not mistreat the gym equipment” - @maddiebohman #crossfit #dedication #comitment #responsibility #holdthestandard #adulting

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CROSSFIT MONTROSE

3601 Ocean View Blvd
Glendale, CA 91208

Coach Ben | (925)-577-6311
Coach Matt | (925)-577-6211