WEDNESDAY, DECEMBER 30, 2015

A. Dynamic Warm-Up

B. Gymnastics EMOM 10 Odd: 10 Pistols (5/ea leg) Even: 10 Cal Row

C. WOD 10 RFT 4 Burpees 6 Kettlebell Swings (55/35) 8 WallBalls (20/14)

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    Meet our Trainer Spotlight, Alison! . Q: What is your best coaching habit? A: Probably the amount of time, effort and attention to detail that I program into every workout. I want every class to be unique, perfect and fun, which means I put a ton of pressure on myself when programming. . Q: What is your worst coaching habit? A: So many to choose from! I think maybe my best and worst trait go hand in hand. Between my ADD and self-diagnosed OCD, I sometimes overthink and over complicate my workouts, which can occasionally lead to chaos. . Q: What is your favorite movement? A: I’m a big fan of a DB snatch and KB swings. And I actually really love Turkish get ups but refuse to program them for a HIIT style class- that’s one move that I’m super OCD about people learning the correct form and there isn’t enough time in a class to coach it the way it needs nor is it something that should ever be done for speed. . Q: What is your favorite cheat meal? A: I don’t love the term “cheat meal” because I don’t believe in “dieting” and don’t typically hold myself to any sort of strict standards with my diet. I try to follow the 80/20 rule and eat really clean, natural, organic food (lots of veggies, protein, healthy fat and some fruit) 80% of the time, and then let myself relax and enjoy that other 20% of the time. Which btw, I could live off pizza, tacos, and ice cream (and wine) if I let myself. 🍕🌮🍨🍷 . Q: Why did you start coaching fitness? A: I’ve always been into fitness and working out my entire adult life, but I kind of fell into coaching. I started at Atlas as a member winter '12, and then by that fall I was working at the desk, and the following spring I was getting my first coaching certification and started coaching. Since then I haven’t really looked back and have really turned a hobby into a passion and a job, now after 6+ years, I can’t imagine not coaching. . Q: What is a little known fact about you? A: I kind of feel like I’m an open book... maybe I’m nicer than I look?! Or that I’m a diehard Britney Spears fan, but that’s not exactly a surprise if you’ve been in any of my classes ever. I did tae kwon do as a kid and can do a killer roundhouse kick. Congratulations to Coach Sammy Basar and former member Michael Gontarek on getting 3rd place out of 24 teams at the Battle at the Brewery this past weekend! Way to compete at a high level and enjoy a beer at the same time 💪🏼🥉🍺😋 . . . #instagood #goals #wodapalooza#wodapalooza2019 #gymmotivation #crossfit #competition #friends #gymnastics #crossfitgirls #fitness #fitnessgoals #fun #fitnessmotivation #beer #coach #fitfam #gymlife #chicago #instafit #fitnessjourney #lifting #performance #love #crossfitwod #chicagofitness #brewery #picoftheday #crossfitguys #swolemate Happy Birthday to our fearless leader, Coach/Owner Tom Parry! Enjoy your birthday weekend and remember we are all thankful for everything you do at Atlas AND CrossFit Logan. Whether it's your work ethic to make sure both gyms run smoothly or your attention to detail with programming and coaching to make us all better athletes, we all appreciate your leadership as a mentor and friend at the gym. Now go enjoy a round of golf or watch the Cubbies ⛳⚾ . . . #CrossFitLogan #Atlasperformance #instagood #goals #gymmotivation #healthylifestyle #crossfit #friends #gymnastics #fitness #fitnessgoals #fun #fitnessmotivation #fitfam #gymlife #chicago #instafit #fitnessjourney #lifting #performance #WOD #crossfitwod #chicagofitness #picoftheday #follow #birthday #party #love #happybirthday #celebrate Introducing our Athlete Spotlight! Meet long-time Atlas member, and 4:30 WOD regular, Joe Cohen!⁠ .⁠ Q: When did you start at Atlas?⁠ A: I started November 2011⁠ .⁠ Q: Did you have any sports/fitness background before Atlas? ⁠ A: I grew up playing sports and have always been somewhat active⁠ .⁠ Q: What is your favorite lift/movement?⁠ A: I always like body weight movements like HSPU and pullups. My favorite lift is the snatch 🏋️⁠ .⁠ Q: What is your least favorite lift/movement?⁠ A: Sumo deadlift high pull⁠ .⁠ Q: What are your fitness goals?⁠ A: Short term I'd like to hit a 170# snatch and 225# C&J. Long term I just want to stay healthy and be able to show up to Atlas every day.⁠ .⁠ Let's give a round of applause for Joe! 👏⁠ .⁠ .⁠ .⁠ .⁠ #CrossFitLogan #Atlasperformance #instagood #goals #gymmotivation #healthylifestyle #crossfit #friends #gymnastics #fitness #fitnessgoals #fun #fitnessmotivation #fitness #fitfam #gymlife #chicago #instafit #fitnessjourney #lifting #performance #WOD #crossfitwod #chicagofitness #picoftheday #follow #athletespotlight⁠ FALL DEAL PRESALE!!! Believe it or not, summer is coming to an end! We usually launch our fall deal in September, get this special pre-sale deal for even more savings, must be purchased by September 1st! . . . #CrossFitLogan #Atlasperformance #instagood #goals #gymmotivation #healthylifestyle #crossfit #friends #gymnastics #gymlife #fitness #fun #fitnessmotivation #fitness #fitfam #chicago #instafit #crossfitwod #fitnessjourney #lifting #performance #WOD #chicagofitness #picoftheday #crossfit #fitnessgoals #crossfitgirls#crossfitguys #fall #fallintofitness "Fitness for everyone through education, motivation, & community." Thank you to our members and coaches for keeping our slogan going strong with your hard work, dedication, and determination. We wouldn't be where we are without you and are very grateful!⁠ .⁠ .⁠ .⁠ .⁠ ⁠ #love #fitness #health #motivation #crossfit #inspiration #family #support #lifestyle #workout #instagood #fitfam #fun #training #friends #wellness #wod #culture #fitspo #fit #gym #healthy #instafit #exercise #gymlife #fitnessmotivation #getfit #cardio #bodybuilding #crossfit

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Atlas Performance and CrossFit
1030 N LARRABEE CHICAGO, IL 60610
312-664-0130
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2080 N. MILWAUKEE AVE., CHICAGO, IL 60647
872-206-2613

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