CrossFit ATR, CrossFit ATR North – CrossFit
(1) All year long coach JP trains insanely hard and spends all his other time coaching. This weekend, let’s pay it back to JP. Come out to support JP at the West Coast Regionals in Del Mar! We will be closed on Saturday and Sunday to give him our full support. We will there all weekend, but would love as many people as possible to show support on Sunday, the last day. We want to help get JP his biggest and best finish possible! Wear your J-Pizza shirt!
(2) Monday, Memorial Day, we will host one class at 10am for the annual Hero WOD of Murph. We will also be hosting a BBQ after Murph so feel free to stay a while and hang! This is usually a good opportunity to meet the other half of the gym (morning vs night).
(3) Let’s remember to pay attention to putting everything away correctly when we are done with it. We will be remodeling and upgrading some equipment in the gym over the next couple of months and will keep you posted on some of the upgrades. Friday night we will be moving equipment and could use any helping hands that are willing so that we can make some of these upgrades this weekend and in time for Murph. If you’re interested in helping, we’ll be moving some things Friday after the 6pm class. Thanks!
Warm-up
200m Run
Bear Crawl —>
Reverse Bear Crawl <---
15 Banded Low Ext. Rotations / side
15 Pushups
15 GHD Situps
0:30 Hanging Hollow Hold
1:00 Handstand “Stuff”
15 Band Pull Aparts
10 DB Press (light-moderate)
Shoulder Press (Build to a Heavy 5)
15 minutes
Metcon (Time)
400m Run
40 Push Press (115/75)
800m Run
60 GHD Situps
1200m Run
80 Pushups
Scale so you can complete 15 push presses, 20 ghd situps and 25 pushups consecutively. Push Press is from the floor.
* time cap 23 mins
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