Daily Archives: March 7, 2011

OPEN SECTIONALS @ ATOMIC CROSSFIT

ACF:  Forge The Tools To Battle Your Demons "The battle for my inner strength and the fight for possibilities without limits is real – and my opponent is within. The person I want to be is worth fighting for.   In one year at Atomic I have changed. My limits are tested daily.  Atomic has given […]

“Chili Powder”

Warm-up 5 Rope Climbs 50 Sit-ups Down the ladder and back up. (50-40-30….1 then 1-2-3….50) 50 Squats 40 Ball Slams (20) 30 Decline Push-ups, Feet elevated (24") 20 Pull-ups 10 HSPU   9  Burpees   8  KB Swings (70)(53)   7  Burpees  6  OHS (135)(95)   5  Burpees  4  Muscle-ups   3  Burpees  2  Reverse […]