Monthly Archives: May 2011

“Fur Mittens”

Enlarge image (CrossFit is getting some love) Brian MacKenzie, Competitor Magazine.   Deadlift 3-3-3-3-3   AMRAP 10 Minutes of: 5 Scotty-Bobs or Renegade Rows 50m Farmers Carry (53)(35) 30 Double-unders   Post results to comments. Memorial Day "Murph" 2011 (Flickr Album)  

Memorial Day Hero WOD “Murph”

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 […]


Congratulations to Hernan The Barabarian and Heather V!  Julian Joseph was born 6lb 6oz and 20.5 inches on May 24, 2011 He is so precious!

Lt. Michael Murphy Honored

  We are only open for the following classes tomorrow: 7:30am Team Training Camp 8:30am  Memorial Murph 9:30am Memorial Murph For donations, please go to Memoriay Day Murph's webiste

Team Training Camp

Front                                                 Back Available in Athletic Heather Grey color only. OK…so you didn't make the ACF Regional Team…neither did I!  But hey, nothing is stopping you from training with these Fire-Breathers! Team Atomic Training Camp is officially open. We will be doing the Regional WODs and other sport specific training over the next two and a […]

“Forest Gump”

800m run for time     rest 10 minutes 1 Mile run for time     rest 5 minutes 2000m row for time Score is total time.  Post total time to comments.     Happy Birthday Jordan M!

“The Smolder Part 3” c/o Rob Shaul

Warm Up: 3 Rounds 30/5/30 Sean Special 20 Air Squats 10 GHD Sit-Ups Training: 1) 4 Rounds for Time       5 Sandbag Half Moons (40#)       5m Dumbbell Crawl (25#)       200m Run 2) 3 Rounds       10 Weighted Sit-Ups (45# Plate)       2 Shoulder Sweep each side       5 Bird Dog's       Pigeon Stretch […]