6413 Burden Blvd.
Pasco, Washington 99301

Coaches Corner

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...

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...

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...

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...

ATCF CrossFit Lite: A Program of Accessibility

We have all been there before. You want to get in shape and start looking for a program to try out. You break out the laptop or tablet and start searching Google for programs near you. One such program is CrossFit. You have heard of CrossFit but fear you are not ready for...

Programming July 25th

Skill/Strength Front squats Work up to a heavy double for today WOD EMOM 12min ODD: 3 Squat Cleans Heavy EVEN: 6 toes to bar