Announcements
Veterans Day Community Workout Saturday Nov 12. This is a great event open to all your family and friends! Please come show your support for our heroes. Non members can register for FREE at this link:
https://app.wodifylive.com/Event/Event.aspx?u=crossfitatr
Please forward it to anyone who may be interested. Details are on the link as well.
Our TEEEENN YEAAR anniversary party is right around the corner. Please save the date Saturday 12/3. This is always a blast, feel free to bring a couple friends or your family. Games, prizes, raffles…. BYOB, potluck food to share. This years theme is RETRO ATHLETIC ATTIRE. Party starts around 6:30pm and goes untill the wheels fall off 😉
CrossFit ATR – CrossFit
Warm-up
– 2:00 C2/ECHO Bike (1:00 Easy, :40 Moderate, :20 Hard)
Then, perform 2 Rounds of the following:
– 15 Scapular Pull-Ups
– 15 Band Pull Aparts
– 15 Banded Good Morning
– 5E World’s Greatest Stretch
– 5 T-Inchworm w/Push-Up
Metcon (Time)
10 Rounds for Time w/Partner (You GO, I GO)
– 9/7 Calorie ECHO Bike
– 7 Devils Press (50/35)
– 5 Wall Walks
– 3 Rope Climb (15’)
* Level 3: RX
* Level 2: DB (35/25), 3 WW, 2 RC
* Level 1: DB (25/15), 3 Half-ROM WW, 2 Lying Pull to Stand RC Variation
* Athlete Notes: Each round should take approximately 3:00-4:00 so with that in mind, move at a quicker pace knowing that you will have plenty of time to rest while your partner gets to go. The bike should be performed at a quick pace. When performing the devils press, use your hips as much as possible to allow the DBs to float overhead instead of pressing them to save energy for your wall walks. Move your hands quickly on the way up the wall with big reaches on the way down to limit time under tension for each wall walk rep. Aim to complete your Rope Climbs one every :15-:20 to finish your round.
Cooldown
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :20E Archer in Saddle (Use Band)
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