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!