CrossFit – Partner WOD With a partner, you must either perform: 50 HSPU, 100 Hang Snatches, 150 Ring Rows, 200 Double Unders OR: 5000m of Rowing Whichever Happens First! Rules: Both Partners must be active at the same time. Partner A will Row while Partner B performs the other movements. Movements must be done in […]
Level I Skill: Intro to Rope Climbs Strength: 6×3 @80%1RM (rest 2 mins from end of one set and beginning of next) Conditioning: AMRAP x 15mins of 2 Rope Climbs, 5 Deadlifts (165/115), 30 (2-ct) Mountain Climbers Level II Skill: Toes to Bar 3×10 AFAP Strength: 8×3 @80%1RM (rest 2 mins from end of one […]
Reminder: There is a 6pm YOGA class today Yoga: 7am, 12pm, 6pm Mobility: 4pm and 6pm COME TO MOBILITY, YOU NEED IT! OLY Class: 5pm Foundations: 6pm – you will do mobility and then an intro into on Olympic Snatch technique Open Gym available during all open hours of day. *(if nobody shows up to […]
Level I Skill: Review of Hang Clean Strength: EMOM x20 – ODD: 3 Cleans (60-65% 1RM Jerk), EVEN: 3 Push Jerks (same) Conditioning: 4 Rounds for Time of 8 Lunges (125/85), 8 Burpees facing bar *10 minute time limit Level II Skill: 3 min AMRAP (max distance) Handstand Walk Strength: Every 90 secs x 10 […]
Level I Skill: Front and Back Lever Practice for 5 mins Strength: Bench Press 5-5-5-5 Conditioning: 3mins, rest 1min (A,B,A,B,C) a) 200m run, then AMRAP Pull Ups b) 200m run, then AMRAP Push-Ups c) 200m run, then AMRAP DB Snatch (50/35) Level II Skill: Attempt Max Hold Front and Back Lever x2 Strength: Bench Press […]
Level I Strength: Front Squat 3×10 @65% (of 1RM F. Squat) Skill: Intro to GHR, then 3×6 GHR or 3×10 GHD Hip Extension Conditioning: For Time Unbroken Karen (150 Wall Ball Shots @20/14) 3 push presses (95/65) each time you break Level II Strength: Front Squat 3×10 @65% Skill: Intro to GHR, then 3×10 GHR […]
Level I Strength: Back Squat 5×5 @75%1RM Skill: Review of Stiff Legged Deadlift Still Legged Deadlift 5×5 @50%1RM B. Squat Conditioning: 4 RFT of 15 Ring Dips, 20 Sit-Ups with OH plate (35/15), 30 Air Squats *8 HRPU EMOM beginning minute #5 *15 minute time limit Level II Strength: Back Squat 5×5 @75%1RM Skill: Review of Stiff […]
Yoga: 7am and 12pm We are still working on bringing you a Thursday afternoon Yoga Class. We’ll announce it as soon as we have it set. Mobility: 4pm and 6pm COME TO MOBILITY, YOU NEED IT! OLY Class: 5pm Foundations: 6pm – you will do mobility and then an intro into on Olympic Snatch technique […]
Level I Skill: Intro/Review of Hang Snatch Strength: EMOM x 10mins – 2 Hang Snatches Conditioning: 5RFT of 400m Run, 15 Front Squats (115/75) * 20 minute time limit Level II Skill: 3 attempts of Max Unbroken Wall Balls (30/20) – focus on quality Strength: EMOM x 12mins – 2 Snatch Pulls + 1 Snatch @72% 1RM […]
Level I Gymnasty: 3×8 TTB or KTE Strength: Press 5-5-5-5-5 Skill: Push Jerk Review Conditioning: AMRAP x 12mins 5 Pull-Ups, 10 Push Ups, 15 KBS (20kg/16kg) *increase by 1 Pull-Up each round Level II Gymnasty: 3 attempts at max TTB, not to exceed 15 Reps Strength Press 5×5 75%1RM Conditioning: AMRAP x 10mins 5 C2B […]
Today we are starting a strength program that will have a Squatting and Pressing bias. If it has been over 2 months since your last 1RM, add 5% to that weight and use it for your working sets. Level I Skill: Handstand Progressions, practice for 10 mins Strength: Back Squat 3×10 @65%1RM or assess 1RM […]
Paleo Challenge Update and Results The 7 week Paleo Body Fat Challenge results are in. For all those who participated, we hope that you experienced positive results and have a better understanding of the difference that cleaner eating can have on your athletic performance, your physical appearance, and also your overall well-being. The winning numbers […]
ATR Family, Battle at the Barracks is going down on Saturday, Feb 22nd! This is a team competition which adds another element to workouts. Join us in supporting our athletes! Full details are below. Venue: CrossFit Barracks 10720 Thornmint Rd San Diego, CA 92127 Time: 9am – whenever For more information regarding WODs, visit the […]
ATR, Due to the Cupids Revenge Competition in Carlsbad, we will be closed this Saturday the 15th. All of our coaches will be supporting and coaching our members as the compete. We would love to have you come and support our athletes if you are available! The competition will begin at 8am. Below is the […]
ATR Family, Cupid’s Revenge is this Saturday, Feb 15th. There will be food, merchandise, music, and most importantly, workouts! Get out there, have fun, and support our athletes!! Details are below. Venue: Dynamis CrossFit 2451 Impala Dr, Carlsbad, CA 92010 Time: 8am – 5pm For more information and to look at the WODs, go to […]
Hello CrossFitters, On Saturday 2/1 and Sunday 2/2 CrossFit ATR will be hosting a CrossFit Gymnastics Course. For anyone who might be interested in registering please go to crossfit.com and search for the upcoming Gymnastics seminars. CrossFit classes for this Saturday will be at the same time but at a local track instead of the […]
CrossFit ATR was created for one reason and ONE reason only — RESULTS!. Through fitness, it is our goal to guide you to a vigorous, supportive, and healthy lifestyle!
Located in San Diego, California, servicing Kearny Mesa, Clairmont Mesa, and the 92111 zip code, CrossFit ATR provides an outstanding CrossFit Group Classes, Strength and Conditioning Program, Mobility Coaching, and Sports Therapy; all within a state of the art facility.
Stop by and witness a class or sign up to schedule a free introductory session, and please, don’t be intimidated CrossFit is for EVERYONE, any workout can be scaled or modified to meet your abilities regardless of fitness levels.
Our community will be there to cheer you on every step of the way.