Monthly Archives: May 2009

What is “CrossFit TOTAL”?

"CrossFit Total (CFT)" is a strength WOD (Download CF Total Document) Back Squat, 1 rep max Shoulder Press, 1 rep max Deadlift, 1 rep max (videos courtesy of WE WILL HAVE A FREE CFT WOD SOCIAL FOR CURRENT ATHLETES ONLY NEXT SATURDAY, JUNE 6TH, FROM 10AM to 1PM.  PLEASE SIGN UP VIA OUR ON-LINE […]

Fun Stuff!

ACF’s Nathan J “Nate Skywalker” Hand Stand Walk from ATOMIC CROSSFIT on Vimeo. One of Nate J’s goals is to be able to hold a hand stand push up and/or do a handstand walk for several meters.  Do you have a goal in mind with regards to skills at Atomic CrossFit?  What are your other […]

Weekend Warrior Team WOD

Warm Up:  Team Relay Race Three Mile IslandTeam Workout (3 Athletes Per Team) 5 Rounds for Team Reps(1 Round = all athletes completing 30 sec. of work on each exercise) 30 sec Thrusters (75)(55) 30 sec Rest (5 Push-Up Buy-in for next exercise must be completed during this time) 30 sec Sumo Deadlift High Pull […]


       Happy Birthday Scott P "Silverback" (left) and Chuck C (right)    Coach Beth (left) and baby Ansley came by to check out the Nooners on Friday. More photos will be uploaded to our Atomic Flicker this weekend.


For Time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Scale (A)  1 Mile Run, 50 Pull-Ups, 100 Push-Ups, 150 Squats, 1 Mile […]

Some Athletes from the Evening Classes

Left to Right: Tammi & Patty (behind Babs), Babs, Chris C, JA, Adriana, Bryan, Nate and Keith Left to Right:  Gary, "Fresh", Heather, Sharon, Ray, Scott "Wingman", Hernan, Christine and Josh


3 Rounds For Time: 800m Run 50 Back Extensions 50 Sit-Ups Post results to comments. In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.  (photo courtesy of


Happy Birthday Jerald !!  That's a good looking front squat rack position! He has perfected his form over the last few weeks. We wish Nathan C. best of luck on his deployment this weekend!  Take care and we'll see you back in September. Have fun back in school at Texas Tech Dustin!  We'll see you […]


For Time: 21 OHS (95) 42 Pull-Ups 15 OHS (95) 30 Pull-Ups 9 OHS (95) 18 Pull-Ups Compare to March 03, 2009 results (view prior post comments ) Post results to comments. SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq.  (photo courtesy of

Mr. Joshua

Five Rounds For Time of: 400m Run 30 GHD sit-ups (or 50 anchored sit-ups) 15 Deadlifts (250) Post results to comments. SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.  (photo courtesy […]