The variety of programming is what sets Atlas apart from other gyms. Our large and spacious facilities have two completely separate spaces, allowing us to run multiple classes at once. We have nine different class offerings that include elements of HIIT, Kettlebell, Sports Performance, Circuit and interval training, TRX, Metabolic Conditioning, Gymnastics, Olympic Lifting, and CrossFit. No matter your fitness level or experience, we have programming to fit your needs. Likewise, regardless of your time restrictions, we have a membership package that will work for you.
CrossFit is defined as constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. The class will begin with a warm-up including mobility work to prepare your body for the workout. During the middle portion of the class you will work on a specific skill or lift. Each class ends with a short but intense WOD or Workout of the Day. We adhere to the typical CrossFit formatting; including, but not limited to, Chippers, rounds for time, EMOM, and AMRAP.
The Atlas Olympic Weightlifting program is comprised of a weeklong lifting program that athletes complete on their own time. On Saturdays, these athletes meet for a class dedicated to improving their Olympic Weightlifting technique, while completing their week of programming. Olympic Weightlifting is comprised of two dynamic lifts: the snatch and the clean and jerk. These Olympic lifts test aspects of human ballistic limits (explosive strength); the lifts are therefore executed faster—and with more mobility and a greater range of motion during their execution—than other strength movements. Properly executed, the snatch and the clean and jerk are both dynamic and explosive while appearing graceful. Improving your Olympic Weightlifting ability is extremely beneficial to one’s CrossFit performance, as improving efficiency and eliminating wasted movement can help conserve energy.
Gymnastics is one of the three foundational modalities of CrossFit. If gymnastics movements are performed properly, they influence every aspect of your life and have a dramatic effect on your fitness. Gymnastics assist in development of many of the 10 components of fitness: accuracy, agility, balance, coordination, cardiovascular endurance, flexibility, power, speed, strength, and stamina. Nothing beats gymnastics in terms of developing the four neurological components of the 10: coordination, agility, balance, and accuracy. Furthermore, gymnastics training produces impressive strength gains without requiring an external load. On Saturdays, Atlas provides a gymnastics class to help our CrossFit athletes improve their technique across the wide range of gymnastic movements, before putting the athletes through a MetCon specifically focused on gymnastics.
If you are looking to do your own programming or want to spend some extra time working on skills outside of classes- we have a dedicated open gym space inside the facility. The room is equipped with olympic plates, designated barbells, racks, and benches. This room is always open to members. Our facility is open all day, we do not close in between classes, so for large portions of the day, the entire facility is open for open gym.
CircuitFit is a 45-minute HIIT (high-intensity interval training) class that is offered multiples times a week on our performance side. In accordance with the HIIT exercise strategy, a CircuitFit class alternates between short periods of intense anaerobic exercise and less-intense active recovery. HIIT training has been proven to improve athletic capacity and performance, as well as improve the rate at which you metabolize glucose. During a CircuitFit class, you can expect to be working for 35-40 minutes straight, alternating between resistance movements- using bodyweight exercise, dumbbells, kettlebells and TRX- and cardio movements- Running, rowing, and cycling.
MetCon, short for “Metabolic Conditioning,” gets its name from the high-intensity portion of a CrossFit Class. We model these classes after CrossFit but instead of doing just one MetCon, each class is made up of 3 separate short (12-15 minute) workouts. We utilize CrossFit formats, such as,Chippers, rounds for time, EMOM, and AMRAP, but we do not incorporate the barbell, we only use dumbbells, kettlebells, and bodyweight exercise. MetCon is less technical than Crossfit but more challenging from an endurance perspective. MetCon is a great alternative and or compliment to CrossFit training. If you like the intensity and programming on the Crossfit side, but you want to work on your endurance, or would rather avoid the heavier loads used in CrossFit, MetCon is a perfect class for you.
Fit360 focuses on the SAQ (speed, agility, and quickness) that is required in most sport training. This class fully encompases our “train like an athlete” moto. Using our 20 meter turf track, you can expect to see cones, speed ladders, hurdles, sleds, plyometric balls, and boxes. Fit360 focuses on short duration, extremely high intensity bursts of effort, that will push you to your max. Quick twitch explosive movements, jumps, sprints, and change of directions are pillars of this class. Fit360 is sure to take you right back to the sports practices of your youth.
TRX is a HIIT (high-intensity interval training) class that focuses on the TRX suspension training method. This 45-minute class also incorporates our signature circuit style intervals. You will alternate between circuits on the TRX, floor, and cardio equipment. Suspension training is a great way to improve coordination, flexibility, balance, and core and joint stability. Coupled with our HIIT style training, this class will also help build strength, power and stamina.
Our RKC (Russian Kettlebell Challenge) certified instructor will lead you through this instructional based class, focusing completely on kettlebell moves and technique. After a detailed breakdown of technique, you will do a kettlebell complex workout that will challenge your stability and strength thresholds. For over an hour (1:15), this class will blast your core and leave you sore in all new places.
6 Week Transformation
For 6 weeks you will work with a team and two coaches- one coach will focus on helping you improve your strength and mobility while the other focuses on nutrition. If you truly want be stronger, leaner, and faster- a solid nutrition foundation is absolutely key, so you can FUEL YOUR INNER ATHLETE. Whether you are new to CrossFit or have several years of CrossFit experience, everyone can benefit from our 6 week transformation challenge. For more information about how the challenge works, please click here.
For more information about how the challenge works, please click here