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 – Kids CrossFit (8:30am-9:15)

View Public Whiteboard

Warm Up

Circle kids up and work through :45 rounds of the following movements:

air squats

push-ups

sit-ups

burpees

1 round each.

Skill

Pull-ups.

We are working on the progression for pull-ups. Start with an active hang, then an active hang in hollow position, then scap pull-ups while holding hollow, and then full pull-ups.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP

7 minutes:

6 line hops

15 yard run

4 med-ball cleans over shoulder

15 yard run back

tag partner

Game

Kids choice