CrossFit ATR – CrossFit

We have spent the past several weeks learning about the coronavirus (COVID-19) and how it is affecting different communities throughout the world. We understand the need to take precautionary measures to prevent the spread of this disease. We are already started taking extra measures to wipe down equipment with a bleach solution during off hours of the gym.

We are currently going to be adding a few extra Gym Safety rules for the time being:

We ask that you clean your hands and the equipment you use before & after your workout with the sanitizer wipes located near the TV.

We ask that you sign into WODIFY and track your daily scores using you cell phones instead of the main keyboard.

We have asked our employees to seek medical attention if they are not feeling well, wash their hands often, and sanitize their area regularly.

We have also asked our employees to avoid physical contact with members such as handshakes, but you can continue to expect to be greeted with a warm smile. We ask that members provide encouraging words or gestures instead of high fives or fist pounds.

If you as a member are under the weather or not feeling well, we ask that you take a rest day.

Lastly, we will be removing the chalk buckets 😢 by the end of the week. Please bring a personal supply of chalk starting tomorrow. If you are interested in purchasing your own block of chalk, we have individual blocks we can sell you for $5 (please note, individual chalk needs to be kept in a Ziplock bag when on the floor)

We will continue to sanitize & keep the gym clean for the safety of all of us.

Thank you!

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6 minutes:

Foam Roll T-Spine & Quads

3 Rounds of:

200m Run

15 Cobras

0:30 Handstand Progressions

0:30 Hollow Rocks


Single-Arm Dumbbell DT Drills + Practice


Metcon (AMRAP – Rounds)

EMOM x 30

Minute 1: 100m Run

Minute 2: 1 Round of Left-Arm Dumbbell DT (40/30)

Minute 3: 10/8 Calorie Bike

Minute 4: 1 Round of Right-Arm Dumbbell DT (40/30)

Minute 5: 10 Burpees
Score: Successful minutes completed.

One Round of DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder-to-overhead


Metcon (No Measure)

1 min Calf Stretch / side

1 min Hamstring Stretch / side

2 min Pigeon Stretch / side

2 min Couch Stretch / side

2 min Wishbone Stretch