Murph WOD and BBQ on Monday 5/30: We are running 4 heats staggered every 30 minutes (9:30am, 10:00am, 10:30am, 11:00am). There will be a 25 MEMBER limit on each heat. Your friends and families CAN workout in your heat. This means there will potentially be more than 25 people in each heat but will give us a rough limit on athletes. You, as a MEMBER, MUST register for a time slot. REGISTRATION IS NOW OPEN on 5/30 for the heats. 

CrossFit ATR – Weightlifting Class

View Public Whiteboard

Snatch (E2M)

Build to a Heavy Double (this will likely be your opener)

Clean and Jerk (E3M)

Build to a Heavy Single

GHD Lat Sweeps

3×10 + 0:05 Hold