CrossFit ATR, CrossFit ATR North – CrossFit

Labor Day, Monday 9/1, we will be hosting two classes at 9:30 and 10:30am only.

Saturday, August 31st at 11:30 am, Kim will hold ATR’s first Nutrition Seminar with a repeat Seminar on Friday, September 13th at 7 pm.

The seminar will cover fundamentals and provide you with some tools to assess your own eating habits:

Nutrition and training
Overview of macronutrients
Nutrition priorities
How to estimate your energy needs
What type of plan is right for me?

View Public Whiteboard


5 Double Push-up Inchworms

15 GHD Hip Extensions

2 Rounds of:

10 Wipers

10 Scorpions

2 Rounds of:

0:30 Hanging Hollow Hold

0:30 Handstand Progressions


KB warm-up and drills


Metcon (AMRAP – Rounds)

E2MOM x 30 (5 Rounds of the following)

Minutes 1-2: 20 Single-arm RKBS (10/side) + 200m Row

Minutes 3-4: 16 KB/DB Clean and Press (8/side) + 200m Run

Minutes 5-6: 12 KB/DB Snatch (6/side) + 0.3mi Bike

Rx: DB Clean and Press + DB Snatch on 50/30 DB

Rx+: All movements on 53/35 KB
You do not have to alternate arms for any movements.

Score: Successful minutes completed. Perfect Score: 15

If you aren’t adept at KB Snatch/Clean + Press, use a DB.

Accessory Work

Metcon (No Measure)

2 Rounds of:

0:30 Side Plank / side

15 Palloff Presses / side

0:30 Hollow Hold

25 Banded Face Pulls


2 minutes Foam Roll T-Spine (1-minute with barbell)

2 minutes PVC Front Rack on Box Stretch