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 Scap Pull-ups (w/ 0:03 Hold)

5 Double Push-up Inchworms

15 GHD Hip Extensions

5 PVC Passes

5 PVC Overhead Squats

10 Banded Ext. Rotations w/ Press


Empty Barbell Warm-up + Drills


Hang Power Snatch

1 EMOM x 8

Increasing weight throughout


Metcon (AMRAP – Rounds and Reps)

12-minute AMRAP of:

2 Rope Climbs (15 ft.)

12 Box Jumps (24/20)

6 Calorie Bike


2 minutes

Metcon (Time)

200m Run

30 GHD Sit-ups

200m Run

30 V-Ups

200m Run

30 Sit-ups
Aim to finish under 9 minutes


1-minute Hamstring Stretch / side

1-minute Calf Stretch / side

2 minutes Foam Rolls Quads

2 minutes Couch Stretch / side

2 minutes Wishbone Split on wall