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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    Atlas Prepaid HOLIDAY SPECIALS! 🎄🥂 3 Month Membership $570 5 Month Membership $925 9 Month Membership $1620 ! . . . #instagood #goals #tbt #gymmotivation#healthylifestyle #crossfit #throwbackthursday #friends #gymnastics #crossfitguys #fitness #fitnessgoals #fun #fitnessmotivation #fitness #coach #fitfam #gymlife #chicago #instafit #fitnessjourney #lifting #performance #metcon #circuittraining #WOD #crossfitwod #chicagofitness #chicagofitnessclass #picoftheday #follow Come check us out and get your Fitness on! 🏋🏽‍♂️🤸🏼‍♀️🏃🏻‍♂️🚣🏽‍♀️ . . Link in bio 📲☝🏼 . . #AtlasPerformance #AtlasCrossFit #CrossFit #Fitness #HIIT #chalkitup #turnuptheheat #healthyliving #healthandfitness #justmove #gymmotivation #follow #doubletap Give the gift of fitness this holiday season! ❄️☃️🌨 . . #AtlasPerformance #AtlasCrossFit #CrossFit #Fitness #HIIT #chalkitup #turnuptheheat #healthyliving #healthandfitness #justmove #gymmotivation #follow #doubletap Having trouble eating full balanced meals? 🙅 On the go too much? 🚗 Need a little help in the kitchen? 🔪 . . . Reserve your spot for our Meal Prepping Class with nutritionist, Sheb through MindBody! 📲 $10 for the class! Link in Bio! 👆 Jan 5th at 12pm. . . One of the cornerstones of good nutrition is preparing healthful foods in advance so that you always have something at the ready to nourish both soul and body. In this 1.5 hour class, you will learn how to efficiently prep and store 4 lunches and four dinners 🍽. Batch meal prep saves time ⌛️, money 💸 and can boost both performance 💪 and health. Also discussed will be the benefits of "macro tracking" a.k.a. paying attention to your protein, carbohydrate and fat intake. . . #AtlasCrossfit #AtlasPerformance #ShebNation #MealPrep #Macrotracking #Nutrition #Healthylifestyle #EatClean #FitLifestlye #QualityoverQuanitity #MealPrepLife #Macros #trainbetter #sleepbetter #bebetter “Training gives us an outlet for suppression energies created by stress and thus tones the spirit just as exercise conditions the body.”- A.S . . . #instagood #goals #tbt #gymmotivation#healthylifestyle #crossfit #throwbackthursday #friends #gymnastics #crossfitguys #fitness #fitnessgoals #fun #fitnessmotivation #fitness #coach #fitfam #gymlife #chicago #instafit #fitnessjourney #lifting #performance #metcon #circuittraining #WOD #crossfitwod #chicagofitness #chicagofitnessclass #picoftheday #follow Don’t forget about our ATLAS PREPAID HOLIDAY SPECIALS‼️ . . 3️⃣ months for $570 5️⃣ months for $925 9️⃣ months for $1620 . . #AtlasPerformance #AtlasCrossFit #CrossFit #Fitness #HIIT #chalkitup #turnuptheheat #healthyliving #healthandfitness #justmove #gymmotivation #follow #doubletap

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