6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

Blogs

CrossFit Lite Programming August 1st & 3rd

Tuesday

00:00 – 10:00

3 pushups

6 lunges

:30 plank

run 50m

10:00 – 20:00

20 penguins

15 leg lifts

10 russian twists

20:00 – 40:00

10 KB Strict Press

8 burpee box overs

6 wall balls

Thursday

00:00 – 10:00

run 100m

4 pullups or ring rows

8 russian kb swings

10:00 – 20:00

:30 plank hold

:30 plank hold right

:30 plank hold left

30 cycle crunches

20:00 – 40:00

jog 200m

20 lunges (alternating)

run 100m

10 american kb swings

sprint 50m

5 KB Thrusters

 

 

How To Watch the 2017 CrossFit Games

https://games.crossfit.com/article/how-watch-2017-games/games/2017

Good afternoon ATCF!!! I wanted to take a quick second and make sure I copied this link for all of you so that you don’t miss any of the 2017 CrossFit Gems action this year! Our very own Tom Muhlbeier will be there taking on other Masters in the 60+ Division!! Go Tom!

If anyone has any questions regarding viewing the Games please let me know so we can get you squared away!!!

Educate. Train. Evolve.

Shane

Programming August 1st

Skill/Strength

3 RNFT

8 pistols (alternating)

4 chest to bar pullups

24 double unders

WOD

10-20-30-20-10

wall balls 20/14

hollow rocks

russian kb swings 70/53

Programming July 31st

Skill/Strength

Starting today we will be starting a strength cycle revolving around back squats, front squats, deadlifts, and shoulder to overhead.

This cycle will last approximately 8 weeks. Mondays will be back squats, Wednesday will alternate deadlifts and shoulder to overhead, and Fridays will be front squats. There will be variations of all of these strength movements as we progress. We will start by assessing our current 1 rep max. Consistency over this strength cycle is critical to your success. LETS GET STARTED!!!

Today we establish a 1 rep max back squat.

WOD

10 minute AMRAP

8 medball cleans 20/14

4 hspu

2 ring or bar muscle ups ( sub ring rows plus ring dips as needed in a 2 plus 2 rep scheme)

Programming July 28th

Skill/Strength

3 rounds for quality

accumulate 30 seconds L-sit hold

max unbroken ring dips

WOD

3 rounds

20 front squats 135/95

*rest 1 minute between rounds

– rest 2 minutes –

For Time

10-9-8-7-6-5-4-3-2-1

bar facing burpees

* complete 5 pullups after every set of burpees

Programming July 27th

Skill/Strength

prep for partner wod

WOD

Partner WOD

For Time:

1000m row (sub 800m run)

50 hspu

50 oh squats 95/65

500m row (sub 400m run)

50 burpee box overs 24/20

50 oh squats 95/65

  • share reps however you like

Welcome to the ATCF SugarWOD Community!

Hello ATCF!! I want to take a few minutes and introduce you to a great app called SugarWOD! To give it a short description its like FaceBook but for the CrossFit community! Where else can you see your gym’s workouts posted, log and journal your results, fist bump or like your friends achievements, and track all those PR’s you add up over time??? On top of that SugarWOD provides such tools and resources as a Percentage Calculator, Videos on Movement Instruction, a search feature to find other gyms while on vacation or traveling for business, and ease of use in sharing all that you do with other social media platforms such as Twitter and FaceBook! It also provides your coaching staff metrics in which to base your programming on! The app is available on both Droid and iPhone platforms as well!!!

I’m in, the gym is in, I look forward to seeing you there and growing a large ATCF Community on SugarWOD!!!!

Educate. Train. Evolve.

Shane

Programming July 26th

Skill/Strength

Push press + push Jerk + split Jerk
Work up to a heavy complex for today (10 min time cap), then complete a 6 min EMOM x 1 complex

WOD

For time:
20 KB shoulder to overhead 53/35lbs
21 wall balls 20/14lbs
20 KB shoulder to overhead 53/35lbs
15 wall balls 20/14lbs
20 KB shoulder to overhead 53/35lbs
9 wall balls 20/14lbs

CrossFit Lite Programming July 25th & 27th

Tuesday

00:00 – 10:00

20 jumping jacks

15 situps

10 russian kb swings

50m jog

10:00 – 20:00

10 plank dips

:30 plank hold

8 gator taps

:20 plank hold

6 slow cycle crunches

:10 plank hold

20:00 – 40:00

3 pullups or ring rows

6 pushups

9 goblet squats

run 100m

Thursday

00:00 – 10:00

1600m run

  • any time remaining is rest

 

10:00 – 20:00

20 penguins

:20 iron cross hold

:20 plank left

:20 plank right

20:00 – 40:00

6 burpee box overs

12 box dips

18 lunges