CrossFit ATR, CrossFit ATR North – CrossFit

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Pertinent Information:

Saturday, June 1, CrossFit ATR is hosting an OUTWOD.

OUTWODs are 100% inclusive, not only of gender and sexuality, but also of fitness level.

Here’s how it works!

1. First – visit the ticket link, or if you’re too lazy to find it – just click this link —> to register yourself.

2. You’ll get an email confirming your registration AND giving you a little step-by-step on sharing the event fundraising page.

Do you have to fundraise? No. Does it make you cooler, likeable, more awesome? Pshhh Duh!

Every OUTWOD has a goal of raising the most funds as possible for The OUT Foundation. You can read more about our work here

3. Now that you’re all registered and fundraising has begun, head on over to the OUTWOD shop and get you some gear…we recommend grabbing some more Pride gear wherever you can find it. Not that it’s beauty contest…but it’s definitely a “who wore it best” contest. More rainbows. More reps.


200m Run

100 ft. Walking Lunge

10 Toy Soldiers

15 GHD Hip Extensions

20 Banded Face Pulls

10 Wipers / side

10 Walking Toe Touches

10 Box Jumps

10 Good Mornings (45/35)


Deadlift (5 every 2 minutes x 6 sets)

Build up in weight throughout. Do NOT build to a 5RM today. Heavy, but not at your limit. ALL sets must be in double overhand grip. No mixed grip permitted.


Metcon (Time)

4 Rounds for time of:

400m Run

15 Deadlifts

10 Hang Power Clean

Rx: 135/95
Scale so that you can hit all 10 hang power cleans in the first round as high hang touch-and-go style.


Glute-Ham Raises (5 EMOM x 5)

at the hardest difficulty you can handle