Monthly Archives: June 2014

Monthly Archives: June 2014

The Galt Games Summer Classic 2014

by JJ Christopher in Event | 18 Comments

On August 16 and 17, Atlas CrossFit is hosting the The Galt Games Summer Classic 2014. Just like The Galt Games Winter Edition, this event will feature individual and team (2 male, 2 female) competitions at both the Rx and scaled levels. Additionally, there is an individual Masters (40+) division this year! (Masters standards are the same as Scaled)   Post in the comments below (or speak to one of your coaches) if you are interested in signing up, especially …

2014.06.30

by JJ Christopher in WOD | 2 Comments

Strength: back squat 1 RM   Conditioning: 20 power cleans (135/95) 20 burpees 10 power cleans (185/125) 10 burpees 5 power cleans (205/145) 5 burpees – please lower your barbell to below your waist before releasing it to the ground/mats   Check-out: 3 rounds (not for time) 10 push-ups 10 ring rows 1 min. plank – select scales such that hips do not sag for any of these movements

2014.06.29

by JJ Christopher in WOD | Leave a comment

Open Gym: 11:00 am – 2:00 pm FREE Trial CrossFit Class: 11:30 am – 12:15 pm

2014.06.28

by JJ Christopher in WOD | Leave a comment

Strength: deadlift 3 RM   Conditioning: 2 rounds 100 double-unders 25 overhead squats (135/95) 25 toes-to-bar 800m run

2014.06.27

by JJ Christopher in WOD | Leave a comment

D St. WINS! In a rare display of power, the Division St. CrossFit Co-Ed Volleyball team came out on top 2-1 last night. Eric Buss stole the show with multiple aces. Our serving game was on par (except for Billy). We defeated a giant, who was basically an Olympic-caliber server, and his assortment of tiny people. We impressed bystanders with our politeness, enthusiasm, and drinking skills. Our new team motto is: “Just fist it.” Strength: front squat 5 RM   …

2014.06.26

by JJ Christopher in WOD | Leave a comment

Division St. CrossFit Co-Ed Beach Volleyball TONIGHT 6:30 pm on Court J1 at North Ave. Beach Strength: 14 min. EMOM odd minutes: 2-4 muscle-ups (sub: 4-6 muscle-up transitions) even minutes: 6-10 pistols (per leg)   Conditioning: 500m row 10! wall balls (20/14) deadlifts (bodyweight) 500m row

Thursday, June 26 2014 Class Schedule

by JJ Christopher in Announcement | 2 Comments

ATTENTION Tomorrow’s (now, today’s) noon class has been canceled. In lieu of the noon class, we will be holding Open Gym hours between 8 am and 10 am. All other classes are scheduled as usual.

Independence Day WOD and BBQ

by JJ Christopher in Event | Leave a comment

Next Friday, July 4th, we will be celebrating our great nation’s Independence Day with a WOD and BBQ!   There will be ONE class held that day at 11 am but it will be FREE (meaning, it will not count against your membership). Afterward, we’ll fire up the grill and enjoy the freedoms of the good ol’ U.S. of A.   Here’s the kicker…. to participate in the workout you MUST wear RED, WHITE, and BLUE.   BYO meats and …

2014.06.25

by JJ Christopher in WOD | Leave a comment

Strength: in order, perform the following A. press 5×5 – work up to a heavy set of 5 and repeat for 4 more sets B. alternating, single-arm kettlebell presses 2×10 (per side) – pick a set of weights you can control C. lateral delt raises 1×10-15 – with a combination of 2.5 and 5 pound plates in each hand, raise the weights laterally simultaneously until about shoulder height D. alternating front delt raises 1×10-15 – with a combination of 2.5 …

2014.06.24

by JJ Christopher in WOD | Leave a comment

Strength: back squat 2×2 @ 90% 1 RM   Conditioning: 2 rounds 2 min. AMRAP cal row 2 min. AMRAP handstand push-ups 2 min. AMRAP power snatches (75/55) 2 min. AMRAP burpees 2 min. rest