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

Coaches Corner

Journaling, Knowledge, and Performance

Good evening ATCF!! Wednesday’s training has presented a perfect opportunity for this blog post and I’m excited to revisit this topic. I want to talk to you about two things which go hand in hand if you will. The first is journaling or tracking our fitness journey by...
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#EducateTrainEvolve

Good morning A-Team! As most of you have come to realize we have adopted a new slogan, if you will, for our gym. I have used the hashtag on most social media posts and it even adorns our great new apparel line from Forever Fierce. Gone are the days of “We Don’t Use...
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Lite Programming July 18th & 20th

Tuesday 00:00 – 10:00 10 pushups 10 squats 10 situps Then max distance run in time remaining 10:00 – 20:00 1 minute plank 20 penguin 10 knee raises 20:00 – 40:00 Run 100m 6 box overs 8 burpees 10 lunges Thursday 00:00 – 10:00 3 pullups or ring rows 6...
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Pull-up Clinic Saturday July 22nd @ 8AM

Struggling with gymnastics work on the rig? This clinic is for you then! Saturday morning @ 8AM Coach Shane will be going over the steps to being successful with your gymnastics on the pull-up rig. Discussion will include strength development, skills and drills to develop your...
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On Teamwork

What an amazing weekend! ATCF attended the 2017 Atomic Throwdown at Natural Selection CrossFit on Saturday and a great time was had by all. NSX always puts on a quality event and this year was no exception! As always there are always those standout moments during such...
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Programming July 17th through 23rd

Warm-Up mobility (each movement is 1 minute each side) foam roll – t spine couch stretch ankle dorsiflexion pigeon pose Activation (5 minute cap) 1 round 200m jog 100m sprint 10 pvc oh squats 10 pvc pass thrus 5 beat swings 5 pushups Barbell (3 minute cap) 5 back squats 5...
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Rediscover the Journey, Not the Destination

I see it all the time. An athlete starts a new program and they are all in. They have partaken of the sweet Kool-Aid and relished in their new found discovery of a path to fitness. The lingo begins to become a part of their vocabulary, they walk past large objects and size them...
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CrossFit Lite Programming July 11th & July 13th

Tuesday 00:00 – 10:00 run 200m 10 pvc pass thrus 8 squats 6 russian kb swings 10:00 – 20:00 1 min plank 20 cycle crunches 10 leg lifts 20:00 – 40:00 20 goblet squats run 100m 10 pushups run 50m Thursday 00:00 – 10:00 2 minutes max burpees 2 minutes max...
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Programming July 10th – 15th

Programming for this week everyone! Please keep in mind that we will be having some new faces on the floor starting this week from our last New You 6 Week Challenge as well as those that are starting their challenge so please welcome them to the gym and introduce yourselves!!!...
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