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

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Warm-up

– 2:00 C2/Echo Bike

– 8E Shoulder CARs

– 12 Scapular Pull-Ups

– 8E Hip CARs

– 6E Samson Lunge w/Lateral Flexion + Twist

Then, 2 Rounds of the following Mini Band Series:

– 12E Direction Lateral Banded Monster Walk

– 9E Single Leg Knee to Chest in Banded Glute Bridge

– 6 Tempo Banded Squats (:03 Down + :03 Up)

Strength/Skill: Shock Sets (Lower Push Focus) (Weight)

Every 5:00 for 15:00 (3 Sets)

– 5 Front Squat w/70% 1RM (REST :15)

– 10 Back Squat w/Same Weight (REST :15)

– 20 Wall Balls (20/14)
* Athlete Notes: Percentage is up from two weeks ago with the addition of a more “Sport Specific” component. Try your best to stay true to the rest periods between movements and get on those wall balls even if you’re feeling like you don’t want to start them.

Conditioning: For Score (2 Rounds for reps)

A) 8:00 EMOM:

Minute 1: :30 AMRAP Calorie Row

Minute 2: :30 AMRAP Box Step Over w/Single DB (24”/20”) (50/35)

* REST 2:00 before proceeding to B

B) 8:00 EMOM:

Minute 1: :30 AMRAP Calorie Ski

Minute 2: :30 AMRAP Alternating Hang DB Snatch (50/35)
* Level 4: RX+ 70/50

* Level 3: RX

* Level 2: DB (35/25)

* Level 1: DB (25/15)

* Athlete Notes: Spend each :30 interval at a 8-9/10 effort. You need to be going at a pace where it would be hard to manage if you were told to go for a minute or longer. This piece can be viewed with a similar mindset to “Fight Gone Bad” where you are doing your best to accumulate points but in different time frames. Score is total reps/calories for Part A (Round 1) and Part B (Round 2).

Cooldown

Minute 1: Core 4 Series (R)

Minute 2: Core 4 Series (L)