Next On-Ramp Class

Monday November 2nd! Spread the word, tell your friends, come and join CFATM!

To sign up, email Jordan@crossfitatm.com

Halloween Hangout with CFATM

What: Bonfire, booze, and friends!
Where: CF ATM

When:  8:30 pm

Why: Cause we love hanging out with you!

Looks like I picked the wrong week to quit sniffing glue.
Airplane!
Push Press
5 x 5
WOD
100 Burpees (this is the end of the Burpee challenge)

Compare to 9.28.09

“He conquers who endures.”

~Persius
Deadlift
5×5
WOD:
3 Rounds
Max Body holds (ring hold, handstands, L-sits… challenge yourself)
Rest between each round.
Post load/time to comments.

“Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit.”
E. E. Cummings

WOD:
working in pairs complete the following-
3 Rounds
—————————-
20 Power Cleans (only one person at a time)
?   KTE (do these while the other partner is power cleaning, then alternate)
20 Box Jumps (together)
————————————–

Score = total KTE

“The difference between what we do and what we are capable of doing would suffice to solve most of the world’s problems.”
Mohandas K. Gandhi

Clean
5×3
5 Rounds
—————————–
1 min max Pull Ups
1 min max Double Unders
1 min REST
—————————-
Post load/time to comments.

“Believe you can and you’re halfway there. “
Theodore Roosevelt
Max Back Squat
3-2-1-1-1
WOD:
3 Rounds
——————–
25 Swings
20 Wall Ball
15 GHD
———————
Post load/time to comments.

Halloween hang out time at CFATM! Saturday October 31st! Time: TBA.

wear your favorite costume!

bonfire (weather permitting)

pumpkin carving
food
beverages (feel free to bring extra)

tricks…  and treats!

Everyone bring your A game for a great time!

“If there is no struggle, there is no progress.”
Frederick Douglass

Split Jerk
5×3

WOD:
Time Trial Run

Mile
400m
200m

Rest between each run.
Post time/load to comments.

“Our strength grows out of our weaknesses.”
Ralph Waldo Emerson

Back Squat
3×3
WOD:
5 Rounds
————————
5 Muscle Snatch
15 Sit Ups
———————–
Post time to comments.

“They can because they think they can.”
Virgil
Max Effort Push Press
3-2-1-1-1
WOD:
Tabata Burpees
Post reps/load to comments.