July 27 - July 31

This is Andy’s last week teaching classes with us. Next week he will prepare to go back to teaching and coaching full time for Lewisville School District. Please join us Saturday, August 8 for a farewell workout and gathering at 8:00 am at CrossFit Lewisville to wish the whole Atkins’ family the best in this new opportunity! Andy, you will be missed!

Monday, July 27

A. Front Squat
6 reps every 2:00 x 5
55% of Back Squat

B. 10-8-6-4-2-4-6-8-10
Goblet Squats (55/35)
KB Swings


Tuesday, July 28

Happy birthday Trish!

A. 70 Weighted Walking Lunges

B. 5 Rounds:
50 Double Unders
10 Toes to Bar
5 Handstand Push-ups
1 Squat Clean (Body Weight/75%)


Wednesday, July 29

A. ‘Fight Gone Bad’
3 Rounds:
1:00 at each station with a 1:00 rest between rounds
Wall-balls (20/14)
Power Cleans (75/45)
Box Jumps (20)
Push Press (75/45)
Row for Calories


Thursday, July 30

A1. Goodmornings 4 x 10
A2. Ring Rows 4 x 10

B. Every 3:00 x 5
250/200m Row
20/16 HR Push-ups


Friday, July 31

Happy birthday Sam!

A. 1 Rep Max Clean and Jerk

B. 30 Pull-ups
then, with a Med-ball complete in any order or partition,
100 Walking Lunges
100 Sit-ups
400m Run
Then, finish with 30 Pull-ups