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.


10 Banded Low Ext. Rotations with PAUSE / side

5 Double Push-up Inchworms

15 GHD Hip Extensions

10 Banded (wrists) Hip to Shoulder to Overhead

1:00 Front Plank

10 Wipers

10 Scorpions

:30 Side Plank (per side)


Empty Barbell Warm-up and Drills


Shoulder Press (5-5-4-4-3-3)

Each set to be done every 2 minutes on the clock, together (12 minutes)


FT (Time)


Deadlifts (185/125)


DB Push Press (40/25)
Your deadlift weight should leave all sets unbroken and your shoulder-to-overhead weight should be a weight you can assuredly do 10 in a row on.