Want to win $500?

THE "HOLIDAY MELTDOWN" CHALLENGE

$500 CASH PRIZE TO "BIGGEST LOSERS"!!

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!

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!

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!

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 sarah@atlascrossfit.com if you plan on attending. We look forward to seeing YOU there!

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 sarah@atlascrossfit.com by Wednesday, Nov. 10. Can't wait to see everyone there!

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.