“Nature’s way is simple and easy, but men prefer what is intricate and artificial.”
~Lao Tzu~

“Balancing Act”
Amanda, Jack, Beth, and Travis

Clean
3-3-3 (up to WOD wt)
WOD:
5Rounds
———————–
10-8-6-4-2
Cleans
100m Sprint
———————–

“Don’t ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive.”
~Harold Whitman~

/p>

1. PALEO CHALLENGE ~ starts mid January.  See Jordan or Danny for more info!
2. The Gym will be closed for [...]

“In each of us are heros; speak to them and they will come forth.”
~Anonymous~

Danny getting ready for the 2009 CrossFit Games.
Picture taken in March 2009
Strength:
Snatch 3-2-1-1-1
WOD:
20-15-10
Box Jumps
Kettlebell Swings

“Every time I see an adult on a bicycle, I no longer despair for the future of the human race.”

H.G. Wells
Sorry for the lack of picture. The website has been malfunctioning.
The box is closed today. Ether rest or…
Bottom to bottom tabata squats.
Followed by tabata sit ups.
Post lowest reps to comments.

“When things go wrong – don’t go with them.”

Elvis Presley

Brian – working hard!

They box is closed Thursday and Friday.
Ether take the time a rest or …
8 x 100 m Sprints
Allow yourself to recover at least 2-3 min between each sprint.
Post time to comments.

“Strength is earned.”

Dutch Lowy

Madison and Susan working hard!!

Front Squat  (compare to 10/6/09)
5×3
WOD:
1000 m Row (compare to 9/25/09)

“Get comfortable with uncomfortable”
James Fitzgerald

Cal, Beth and Kim preparing for their workout!

Hang Snatch
5×3

WOD:
3 Rounds
————————
20 Wall Ball
15 Pull Ups
10 Burpees
————————–

Post time to comments.

Thanks to all of our wonderful clients for the past 3 months of success at CrossFit ATM.  We are so impressed with your accomplishments and your goals.  Keep up the good work!
Thanksgiving Holidays – Nov. 26-27th The gym will be closed
Enjoy the week!

“You are a 100% responsible for your actions”
James Fitzgerald

Danny, Charlie, and Jordan after a grueling workout this weekend at the Black Box Summit!
It was a fantastic weekend with great friends!

Hang Clean
5×5

WOD:
5 Rounds
————————–
15 Seconds Press
15 Seconds Push Press
15 Seconds Push Jerk
1 min Rest
——————————
Post load/time to comments.

“Don’t piss in your fuel tank.”
~Someone pretty cool~
Back Squat (compare to 10/22/09)
5×3

Tag Team Angie
(with a partner complete the following)
100 Pull Ups
100 Push Ups
100 Squats
100 Sit Ups
Post time to comments.