CrossFit ATR, CrossFit ATR North – CrossFit

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

TODAY, Kim will be holding 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

1:00 Front Plank

10 Banded Ext. Rotation w/ Press

15 Air Squats

15 GHD Hip Extensions

1:00 Handstand Progressions

10 Cossack Squats

15 KBS (moderate)

15 Goblet Squat (same weight)


Empty barbell warm-up + drills


Charizard (Time)

6 Rounds for time of:

16 Push Presses (95/65)

36 Back Squats (95/65)

*5 Burpee Penalty every time you drop the bar
This will be very difficult. 95/65 may seem accessible, but for many, the empty barbell will be enough. If the first round isn’t unbroken and it doesn’t feel like it killed you, then keep the weight. Otherwise, scale the weight down.


2 Rounds of:

1-minute Banded Lat Stretch / side

1-minute Seated Glute Stretch / side

1-minute Couch Stretch / side

2-minutes Foam Roll T-Spine