Thursday, December 30, 2010

Improve your Pull-up

On Sunday, Feb. 13, we'll be holding the first of several skills clinics here at Atlas. Our first will be a Pull-Up and Kipping Clinic, taught by Coach Patrick Doyle.

During the clinic, you'll learn how to execute a pull-up from every possible angle, and you'll leave being able to do an unassisted pull-up! We'll spend time on regular, kipping and "butterfly" pull-ups, and there will be plenty of coaches on hand to assist you.

If improving your "Fran" time is one of your 2011 goals or you just want to get your first unassisted pull-up, this clinic is for you. Click HERE to sign up!

Stay tuned for a Muscle-Up Clinic in March, and feel free to send suggestions ( on clinics you'd like to see offered at ACF this year.


Everyone remembers the "I Am CrossFit" Challenge held earlier this summer. Participants experienced some incredible results, from weight/body fat loss to strength and conditioning improvements.

With 2011 upon us, it's time to begin our second "I Am CrossFit" Challenge! Whether your New Year's resolution is to get stronger, lose 15 lbs., run your first half marathon, or simply do an unassisted pull-up, this challenge is for you. Over the course of 8 weeks, you'll work with a dedicated Atlas coach and your fellow IAC teammates to begin your fittest year yet!

As an IAC participant, you will receive:

  • Strength and Conditioning Benchmark Workouts (Before/After)
  • Before & After photos
  • Before/After body comp (weight, girth measurements, body fat calculations)
  • Weekly workout accountability (min. 4x week)
  • Weekly grading of food logs
  • Nutrition seminar
  • An Atlas Coach to keep you accountable to your goals
  • 2-hour pull-up/kipping clinic (available to non-IAC participants for $20)
  • “I Am CrossFit” Challenge t-shirt
For more details on the challenge, click HERE. Space is limited to the first 42 athletes to register, so sign up today!

Each coach is only allowed a max of 6 athletes so sign up early to ensure you have your favorite coach!

The first IAC Challenge made a huge impact on the lifestyle of all 46 participants. Kevin Romero writes about his experience HERE. Dawn M, our 2nd place winner tells us about her IAC journey HERE.

Sign up for the challenge, and change the trajectory of your fitness path!

Friday, October 29, 2010

Want to win $500?



The holiday season is quickly approaching, and for many of us, that means food temptations around every corner. The average person gains 1-3 lbs during the holiday season with extra parties, delicious food, and all the activities that keep us from our normal fitness routine. Atlas has devised a challenge for you to not only prevent weight gain this holiday season but to lose big!

On November 8th, Atlas will be kicking off our next challenge, THE HOLIDAY MELTDOWN, partner style. This 6-week challenge is specifically focused on weight loss, body composition changes and dialing in our nutrition and eating habits.

Each participant will choose a partner to encourage, motivate and hold them accountable through the duration of this challenge. (Partners will be assigned if needed.)

Why have a partner? We ALL need a little extra motivation... and holiday season especially brings about more than the average number of excuses for falling off the "resemblance of eating anything healthy" wagon.

Cost to participate is $50 per athlete and the challenge will include:

  • initial body assessments, before/after photos, a goal-setting session, nutrition lecture and more. A coach will also be assigned to help each team stay on track and offer advice for optimal success.

Everyone can benefit from accountability and motivation, and this challenge promises to do that, as well as starve off that winter weight gain. ACF will set guidelines for your nutrition and WOD logging along the way but your partner will offer the most motivation. They can't win if you don't win!

*The winning team will be chosen by the combined percentage of weight and body-fat lost by each partner.

Kick-off meeting will be Thursday night, Nov. 4th. Click here to sign up!

We'll be following up with a performance-based challenge in early 2011, so stay tuned for more opportunities to improve!

Tuesday, October 26, 2010

FREE Kettlebell Clinic

Atlas is kicking off a new Kettlebell program with a FREE clinic this Saturday, October 30, from noon til 1:30pm. Run by Russian Kettlebell Certified instructor Mike Wozniak, this 90-minute clinic will provide a comprehensive introduction to Kettlebell history and philosophy and basic exercise instruction and demonstration. You'll also learn how to integrate Kettlebell training into sport-specific activities.

Atlas CrossFit it excited to be the home of a new Kettlebell training program that is aimed to increase your fitness using kettlebells! This program is open to men and women of all fitness levels. Kettlebells will increase muscular endurance, trigger fat burning and build size and strength. This new program can be used by itself or in conjunction with your current CrossFit training program.

Space for this FREE clinic is limited to the first 25 registrants, so sign up today!

Wednesday, October 20, 2010

Up for a Challenge?

Join us on Thursday evening from 5-8pm as we tackle the "Rx Checklist":

1. 5 reps - Front Squat (185/135)
2. 5 reps - Overhead Squat (135/95)
3. 5 reps - Deadlift (275/185)
4. 5 reps - Kettlebell Swing (2/1.5)
5. 5 reps - Thruster (135/95)
6. 15 reps - Wall Ball (20/14)
7. 3 reps - Squat Clean (185/135)
8. 3 reps - Squat Snatch (135/95)
9. 3 reps (each) - One Arm Dumbbell Snatch (50/35)
10. 3 reps - Dumbbell Hang Squat Clean (50/35)
11. 3 reps (each) - Turkish Get-Up (50/35)
12. 3 reps - Press (135/95)
13. 3 reps - Push Press (155/105)
14. 3 reps - Jerk (185/135)
15. 3 reps - Bench Press (BW / 66% of BW)
16. 3 reps - Sumo-Deadlift High-Pull (135/95)
17. 15 sec hold - Paralette L-Sit
18. 15 sec hold - Freestanding Handstand
19. 1 ascent - Rope Climb 15’
20. 1 reps - Bar Muscle-Up
21. 2 reps - Ring Muscle-Up
22. 3 reps - L Pull-Up
23. 5 reps - Strict Pull-Up
24. 10 reps – Chest to Bar Pull-Up
25. 5 reps - Handstand Push-Up
26. 5 reps - Ring Dip
27. 25 reps - Push-Up
28. 10 reps - Rebounding Box Jump (30/24)
29. 3 reps (each) - Pistol
30. 10 reps - Double-Under

This will be a challenging yet fun evening and will be a great gut check. Space is limited to 30 ACF athletes, so SIGN UP today!

Friday, October 15, 2010

Ladies Night!

Calling all women!

Join your fellow ACF ladies for Happy Hour! At 5:30pm, we'll be heading to Benchmark (1510 N. Wells St.) to check out their new space, enjoy a cocktail or two and socialize outside of the box. The evening promises to be a great time!

Please email if you plan on attending. We look forward to seeing YOU there!

Monday, October 11, 2010

Happy First Anniversary, Atlas!

Anyone remember this??

It's our old space!

As you all know, we've come a long way in the past year, and it's time to celebrate! Join us at District (170 W. Ontario) on Saturday, Nov. 13, for Atlas' First Anniversary Party. Come raise a glass with your fellow athletes and toast the success, growth and breakthroughs we've all experienced since Atlas opened its doors last October.

Feel free to bring your family, your friends and your biggest fans. RSVP to by Wednesday, Nov. 10. Can't wait to see everyone there!

Tuesday, September 7, 2010

Get Level 1 Certified at ACF!

Atlas is excited to host the CrossFit Level 1 Certification course later this fall on November 20-21. The certification is not only for athletes who would like to coach CrossFit classes in the future, but those who want to learn more about the mechanical, conceptual and theoretical foundations of CrossFit.

Upon completing a Level 1 CrossFit Certification course, attendees will have the resources and sufficient foundation from which to continue independent and successful development as a CrossFit trainer or athlete. If you have the means, we highly encourage you to attend; you will not be disappointed!

Cost for participation in the two-day event is $1,000. The event will sell out, so register today if you'd like to participate.

Fight Gone Bad V

ACF is proud to be a host of the fifth annual Fight Gone Bad, which will take place on Saturday, September 25. FGB began as a fundraising event in 2006, and the first four editions raised a combined total of more than $2 million. FGB will benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

The event format is the Fight Gone Bad CrossFit format. In this workout, you move from each of five stations after one minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 30-round format. The stations are:

Wall-ball: 20-pound ball, 10-foot target (reps)
Sumo Deadlift High-pull: 75-pounds (reps)
Box Jump: 20" box (reps)
Push-press: 75-pounds (reps)
Row: calories

The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is worth one point.

Individuals must raise $25 in order to participate; those who raise over $150 will receive an Official FGB 5 Event t-shirt after the event. Awards are given on Individual, National and Regional levels.

The first heat will begin at 8:00am, followed by heats every 45 minutes with the last beginning at 12:30pm. Space is limited to 20 athletes per heat; click here to sign up for a heat.

FREE Nutrition Lecture!

Atlas will be holding another FREE Nutrition Lecture on Thursday night, 9/16, at 6:30pm. We'll be continuing the conversations on Paleo and Zone and will have plenty of time for Q&A.

Sign up here!

Run with us!

On Sunday, October 3, ACF athletes and coaches will be running the Bucktown 5K. Known as the Chicago Marathon's warm-up race, the 5K is one of the most enjoyable races in Chicago, as it meanders through the beautiful Bucktown neighborhood.

The race begins at 8:30am and is followed by an after-party including great food and live music. All participants will receive a fleece vest, since the race is known for having the best goodie bag in Chicagoland! Participation is limited to 500 people, so act quickly and sign up today! Registration costs $40 before September 19 and $45 until October 2.

Click here for more info!

Monday, September 6, 2010

CPR/AED Certification

ACF will be holding a CPR/AED Certification course on Saturday, September 11. The three-hour course begins at 9am and will cost between $30-$45 based on the number of participants. Upon graduating from the course, participants will have earned their CPR/AED Certification for infants, children and adults, which lasts for two years.

Please email if you would like to participate. Space is limited to the first 50 athletes, so sign up today!

Thursday, July 29, 2010

Endurance Cert at ACF

What's your CrossFit "Helen" time? It could be better in a weekend once you improve your running efficiency. Maybe you want to improve your 5K, 1 Mile or 400M time? Or run a faster marathon? The CrossFit Endurance Certification promises to turn mediocre performers into great athletes.

ACF will be hosting a CFE Certification with coach Brian MacKenzie on Aug. 14-15. This certification is open to all athletes. Over the course of two days, you will run less than 2.5 miles and learn the fundamentals of running technique. You'll also be taught how to utilize CrossFit and minimize oxidative overload to improve your performance in both short and long distances. Cost for participation is $595, and you can register online by clicking HERE.

About Brian MacKenzie:
Brian is an expert in strength and conditioning for endurance athletes. Not only has he completed multiple races at the 50-100 mile running distance, but has also completed Ironman Canada, can deadlift 460# and back squat almost 350#. He is definitely a force to be reckoned with, but is also an excellent teacher and instructor who will leave you excited about endurance training and motivated to improve your performance.

Wednesday, July 7, 2010

Nutrition Lecture @ Atlas

Come out to tomorrow night's Nutrition Lecture here at the box! It will be led by Jen, who will cover the basics of both the Paleo and Zone lifestyles. Jen has just earned her CrossFit Nutrition certification and is eager to share with us all that she's learned. Not to mention, Jen has an extensive background in Nutrition, so tomorrow night promises a wealth of information for all who are eager to learn!

The lecture will start promptly at 6:30pm and will last 1 to 1 1/2 hours. Sign up by clicking HERE.

Tuesday, July 6, 2010

"I Am CrossFit" Challenge

Sign up today for the "I Am CrossFit" Challenge! Since the Paleo Challenge earlier this year, the coaches at Atlas have been hard at work developing a new program that will not only focus on nutrition, but keep participants accountable for consistent training in a fun and challenging way over the next six weeks. With 2010 at its midpoint, its time to really focus on goals that you may have set earlier in the year or those you'd like to accomplish over the next couple months. Whether those goals are losing inches, gaining muscle, increasing strength, setting a new marathon PR, the "I Am CrossFit" Challenge will help you reach them.

“I Am CrossFit” is about holding the belief that you are capable of doing more than you think and taking on the toughest workouts in the world. It doesn't matter whether you are just starting out, if you're scaling the workouts, or if you've been CrossFitting for years - this is about putting yourself to the test, pushing yourself to the next level, and reaching your goals.

The Challenge is limited to the first 50 athletes who sign up to ensure a successful athlete-to-coach ratio. Registration closes on Friday, July 9th, and is open to any current ACF athlete who has completed Basic Training.

When you sign up for the Challenge, you'll choose a coach who will help keep you accountable throughout the six-week program. 10 athletes will make up each "team," encouraging and motivating each other to succeed. Each team and its members will appear on a whiteboard at Atlas. Every time you complete your weekly goals/events, you'll earn a star next to your name. When you miss an event, a meeting with your coach, a benchmark workout, etc., without communicating with your coach, you are out of the Challenge. There are no refunds; however, if you make the commitment, you will succeed! The purpose of the IAC Challenge is to motivate you, inspire you, get you the results you want and help you reach your goals.

Participation in the IAC Challenge costs $125, and upon enrollment, you'll receive:
- Workout programming tailored towards your specific goals that you'll determine with your coach. You will be responsible for completing at least four workouts per week. If you are unable to make it to Atlas for four days out of the week, your coach will email WODs to you that can be completed outside of the box.
- "I Am CrossFit" t-shirt (pictured above)
- "I Am CrossFit" wristband
- Nutrition Lecture on Zone and Paleo Lifestyles
- Weekly Food Log, including grading (you must keep a food log for all six weeks, as your coach will work with you to make adjustments and keep you on track)
- Goal Setting and Assessments, Measurements, Body-Fat Testing, Body Measurements and Before/After Pictures
- An Atlas CrossFit Coach who will hold you accountable, help you with training and nutrition and keep you motivated
- Blood Testing will also be organized and highly encouraged (fasting insulin levels, fasting lipid profiles and vitamin D, all to be discussed in detail at the nutrition lecture)

Winners will be determined by a combination of:
- 33% votes by other participants based on physical changes
- 33% measurement and body fat improvements
- 33% performance improvement on Benchmark WOD
Prizes include a team dinner on ACF for the winning team, 2 months free ACF unlimited membership for 1st place male and female and 1 month free ACF unlimited membership for 2nd place male and female.

Key Dates:
- Sat. July 10: "I Am CrossFit" Benchmark WOD and Challenge Kickoff
- Tues. July 13: "I Am CrossFit" Make-Up Benchmark WOD
- Tues. July 13-Fri. July 16: Goal-setting meetings by each individual coach
- Thurs. July 8 and Sat. July 10: "I Am CrossFit" Nutrition Seminar
- Sat. Aug. 21: "I Am CrossFit" Finale Benchmark WOD
- Tues. Aug. 24: "I Am CrossFit" Make-Up Finale Benchmark WOD

Tuesday, June 15, 2010

Spartan 300 Results

Thanks to everyone for coming out on Saturday for our first Spartan 300! The sold-out event was a huge success, and we had some awesome energy in the box. Winners are as follows:

Nick Mikhael - 20:49
Beth Gordon - 14:24

Patrick Kempton - 17:58
Laura Reasons - 18:12

Tyler Carroll - 13:41
Jill Roberts - 17:37

Full results are as follows:

8:30AM Heat:
Ted T. - 25+
Patrick K. - 17:58 (Int.)
Trish C. - 22:08 (Int.)
Rico T. - 24:02 (Beg.)
Beth G. - 14:24 (Beg.)
Luke B. - 21:09 (Int.)
Ana A. - 21:16 (Beg.)
Tom W. - 22:03 (Adv.)
Nelson B. - 20:52 (Beg.)
Chris D. - 16:21 (Adv.)
Kennedy L. - DNF

9:00AM Heat:

Noel C. - 24:50 (Int.)
Jennifer D. - 16:55 (Beg.)
Michael V. - 19:27 (Adv.)
Daniel B. - 23:41 (Adv.)
Dan S. - 22:24 (Int.)
Laura R. - 18:12 (Int.)
Rob M. - 24:28 (Int.)
Bret W. - 15:03 (Adv.)
Amanda M. - 16:34 (Beg.)
Nick M. - 20:49 (Beg.)
Corey G. - 16:50 (Beg.)
Alexis K. - 15:35 (Beg.)

9:30AM Heat:
Kelly B. - 18:29 (Int.)
Eman B. - 25:45 (Adv.)
Stephen E. - 24:36 (Int.)
Adam K. - 15:26 (Adv.)
Bruno V. - 18:20 (Int.)
Vance D. - 25+
James M. - 18:19 (Adv.)
Courtney L. - 18:21 (Int.)
Kevin W. - 15:45 (Adv.)
David G. - 21:11 (Int.)
Dila C. - 22:38 (Beg.)

10:00AM Heat:
Lindsey R. - 18:12 (Beg.)
Charity G. - 17:51 (Beg.)
Alison R. - 24:03 (Beg.)
Holly Y. - 24:42 (Beg.)
Sarah W. - 24:17 (Adv.)
Ryan J. - 20:40 (Adv.)
Patrick D. - 17:16 (Adv.)
Patrick W. - 18:00 (Adv.)
Jess A. - 23:40 (Adv.)
Jamie G. - 23:44 (Beg.)
Toni C. - 24:56 (Beg.)

Coaches Heat
Sarah E. - 19:55 (Adv./Int.)
Jill R. - 17:37 (Adv.)
Dylan K. - 19:24 (Adv.)
JJ C. - 18:12 (Adv.)
Emily R. - 17:50 (Adv.)
Tyler C. - 13:41 (Adv.)
John G. - 20:48 (Adv.)
Tony R. - 13:51 (Int.)
Terry J. - 17:49 (Adv.)
Jennifer R. - 19:32 (Adv.)
Heather L. - 15:05 (Int.)

We're already in the process of planning our next event. Stay tuned for more details coming soon. For pictures from this weekend's event, click here.

Wednesday, June 9, 2010

Spartan 300!

Only a few days left to register for the Spartan 300 Challenge! We now have two options for participation:

1. Workout and Brunch/Bar: $60
2. Workout Only: $20 (still includes Spartan 300 t-shirt)

Bring a friend (must be a non-member), and you get to do the workout for free! Register here today!

Friday, May 21, 2010

3 Weeks and Counting...

We did the 300 Workout here in the box yesterday and saw solid performances all around! Can't wait to see everyone crush it on the 12th! Here are a few pictures from our "practice" 300... Look like a fun challenge? Sign up for our Spartan 300 HERE!

Tuesday, May 18, 2010

300 Spartan Challenge

ACF is excited to announce our first annual 300 Spartan Challenge to be held on Saturday, June 12th. The Challenge is open to anyone who'd like to participate - athletes of ALL levels, members of ACF and non-members - and will consist of the following:

25 pull-ups
50 deadlifts
50 pushups
50 box jumps
50 floor wipers
50 one-arm kettlebell clean & press
25 pull-ups

Heats will begin every 30 minutes starting at 8am, and each participant will be assigned a personal coach for counting, encouragement and motivation. There will be Beginner, Intermediate and Advanced levels to scale the workout to everyone's fitness level. Prizes will be rewarded to top men and women.

Following the workout, we'll head over to Bull & Bear Bar from 11-1 to enjoy a premium open bar and brunch, complete with an omelet station. We'll be holding a raffle as well, rewarding Cubs rooftop tickets, parties and more.

Cost is $60 and includes a 1-on-1 instructed 300 Challenge Workout, a Spartan Challenge t-shirt, a raffle ticket and a post-workout open bar and brunch at Bull & Bear.

Register now!

Monday, May 17, 2010

Murph Day

CrossFit Tri-Cities in St. Charles is hosting Murph for Miller on Saturday, June 5th. Starting at 9am, participants will do Murph (1 mile run, 100 pull-ups, 200 pushups, 300 air squats, 1 mile run) in honor of Rob Miller, a Wheaton native and US Army Staff Sergeant who was killed in action near the Pakistan border in 2008.

Participation is $25, and all proceeds will benefit the Special Operations Warrior Foundation. If you'd like to participate email Volunteer counters are also needed, so please call CF Tri-Cities if you’re interested (630.492.0029).

Self-Myofascial Release Clinic June 26-27

Jeff Alexander, founder of Network Fitness, will be holding a two-day Self-Myofascial Release clinic at ACF June 26-27 from 8am-5pm both days. If you're unfamiliar with SMR, it's a method of self-care that works your body from head to toe. During this clinic, you'll learn which muscles contribute to proper joint function and which ones limit proper function when they lock up. You'll learn techniques that will help with muscle-related issues and/or soreness, cues for proper placement and body position and when it's time to call a licensed therapist. Click here to learn more about SMR.

In order to hold the clinic at ACF, Jeff needs at least 15 participants. There are two cost options for the clinic.

1. For $445, you receive the following: written instructions in a 170-page course workbook, an SMR tool kit that includes the Footballer, 2 massage balls, the Baller Block, Quadballer and GRID from Trigger Point Performance (valued at $200) and 2 full days of hands-on instruction.

2. For $350, you receive the following: written instructions in a 170-page course workbook and 2 full days of hands-on instruction.

The clinic covers all 60 movements on the first day. We will review it all in the first half of the second day and take turns teaching the 18 fundamental movements during the second half to make sure all participants are comfortable with the concepts. There will be a written test at the end of the clinic.

To register for the clinic, click here.

Sunday, May 16, 2010

CF Endurance Certification

Atlas CrossFit will be hosting a CFE certification with Brian MacKenzie this weekend. This is a great chance for athletes of all levels to learn how CFE can help your training with that next big race!

Spend 2 full days with one of the CrossFit Endurance staff learning, studying, and applying the principles of CrossFit Endurance. You will learn how CrossFit Endurance works for endurance athletes and CrossFit athletes. You will learn how to apply and progress training at an individual and group level. You will also learn basic mechanics of running essentials.

The endurance community is largely overtraining and this is an indispensable tool at learning how to effectively train someone and keep them healthy and ready for their next race.

Register Here