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!