Welcome to 2025, CrossFit ATP! The start of a new year is the perfect time to reflect on your progress and set fresh, exciting goals for the months ahead. Whether you’re aiming to hit a new PR, improve mobility, or simply stay consistent, this is your year to push past limits and build the best version of yourself. Remember, progress isn't always linear, and each small victory—whether it's a more efficient workout or a personal breakthrough—is something to celebrate. We’re thrilled to be alongside you every step of the way as we tackle 2025 together—stronger, faster, and more focused than ever! Make sure to be getting your push-ups in for our January Be Better Challenge- 20 push ups every day in January!
HOURS THIS WEEK: Monday- Normal Hours, Tuesday- 5:30 and 6:30 AM only, Wednesday: OPEN GYM 10-12, Thursday, Friday and Saturday: Normal Hours
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 11 am - 12 pm
Committed Club Month 5- Make it to 16 classes this month to earn your spot in the club + a sticker!
January 10th - CFATP Movie Night 7 PM @ Coach Jerry and Amanda's home
January 15th - Mobility Workout with MadetoMove - 6:30 PM - 7:30 PM
January 19th: GenOne Volunteer Day with Ian Joyce - In this season of giving, we have an opportunity provided by one of our members, Ian Joyce, to partner with GenOne, an amazing nonprofit that partners with talented, first generation students from underserved communities, helping them successfully navigate into and through college. We need your muscles to help assist with breaking down old desks, building new ones, and some potential landscaping. Sign up sheets will be on the whiteboard, so put your name down for a fun time of serving the community together!
Whiteboard of the Day
We have three fast pace sets for athletes as they look to hold a moderate-aggressive effort through these heart-pounding movements. The point of emphasis needs to be breathing and staying steady while focusing on bringing their heart rate back down during the rest.The first set should always be the slowest, and then start to ramp it up or hold on through the following two sets. Stay controlled and smooth through the movements, and aim for fast transitions.
Bar-facing Burpees: Athletes must move at a moderate rate with a pace that allows consistency and a steady breathing pattern. The movement starts with a burpee and then a jump over the barbell. Athletes must face the bar during the burpee (no lateral burpees allowed). Athletes do not have to show full extension when jumping over the barbell and may find that staying lower makes the movement more efficient. Athletes must take off with two feet and land with both feet to be off the floor as most body passes over the bar. Modify this movement to burpee bar step-overs. If athletes know they can not maintain at least 10 reps every 60 seconds or less, scale the total number down. Pace the second workout a little lighter and slow down the final 2-3 reps before getting to the bike.
Thrusters: The weight selected should be light (40%) and always doable to allow for unbroken reps on every set of 12. The bar will start on the floor. Athletes will clean the bar to the front rack position. Many athletes will find that a slightly wider grip than the traditional front squat front rack will allow for an easier transition from the squat into the shoulder to overhead. The focus should be on breathing out when coming out of each squat and utilizing strong leg drive to send the bar overhead from the rack position rather than relying more on the arms. Breathing with each rep will assist with core engagement and pacing. Not having the bar in contact with the upper torso coming out of the squat will result in the majority of effort being placed on the arms rather than utilizing leg drive, meaning fast burnout on this movement. Allow athletes to modify to lighter weights or dumbbells if mobility is an issue.
Pull-Ups: Athletes should choose a variation of pull-ups that will allow them to complete sets of 8+ reps at a time. These sets should be of moderate difficulty if modified to a different movement. Athletes should use a band tension (if banding pull-ups) to allow for the recommended number of reps above and not “slingshot” them over the bar due to too much assistance. Pull-ups can be modified to banded pull-ups, ring rows, or bodyweight rows on a racked bar (attached to the rig with bands).
METCON:
Freedom (RX'd)
2 sets:
12 Bar Facing Burpees
12 Thrusters (95/65)
24 Pull Ups
12 Thrusters (95/65)
12 Bar Facing Burpees
-rest 3:00 between sets-
Independence
2 sets:
10 Bar Facing Burpees
10 Thrusters (75/55)
20 Pull Ups10 Thrusters (75/55)
10 Bar Facing Burpees
-rest 3:00 between sets-
Liberty
2 sets:
8 Up Downs
8 Dumbbell Thrusters (light)
16 Jumping Pull Ups
8 Dumbbell Thrusters (light)
8 Up Downs
-rest 3:00 between sets-
ACCESSORY:
Accumulate 3 minutes of a farmer hold at a challenging weight-rest as needed between breaks
