Announcements
- ATG BARBELL CLUB: CYCLE TWO: The second cycle of our ATG Barbell club is about to begin, this Saturday. Do you want to improve your lifts? Want to do it in a safe, learning environment? This is your chance. Talk to some of the current ATG Barbell club members about their gains. Some members such as Citrus and Jojo have increased their lifts upwards of 34-36%!!! To sign up, purchase a punchcard via our Mindbody site.
- FLETCHER FITNESS NUTRITION COURSE!! Want to know the ins and outs of Paleo eating? Want to know what to eat before and after your workouts? Want a refresher on how to best supplement your nutrition to match your CrossFit lifestyle? CLICK HERE for more info. The seminar is on Saturday Sept 21 1pm-2:30pm. Limited to 16 people! CLICK HERE TO GO DIRECTLY TO THE ONLINE STORE.
- Coach Catie is here and so is our new LADIES ONLY CLASS!! Click here for more info on the class.
Skill: Your pick: Double unders, butterfly pull-ups, kipping pull-ups, bar muscle-ups, and/or ring muscle-ups
WOD:
7 Muscle-ups (sub = 14 pull-ups)
14 Burpees
21 Double unders (sub = 40 single unders)
-AMRAP in 10 min-
Rest 3 min
400m row
10 Hand release push-ups
10 KB Swings (53#/35#)
-AMRAP in 10 min-