MOVIE NIGHT TONIGHT AT 7 PM- no 6:30 PM class!
Hope you all stayed safe this past weekend with our wintery weather, and even though it led to us postponing movie night, don't worry it will be better than ever TODAY! As we kick off another week at CrossFit ATP, it's the perfect time to refocus and tackle the goals you've set for yourself. Write your fitness goals on the whiteboard in the lobby so we can help keep you accountable and help you achieve them. This week, let's embrace the challenges ahead and push ourselves to be stronger today than yesterday. Each day is an opportunity to get better, so we look forward to seeing your smiling faces in the gym this week!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10 am - 12 pm
Committed Club Month 6- Make it to 16 classes this month to earn your spot in the club + a sticker!
THIS COMING WEEK IS PACKED WITH EVENTS:
January 17th - CFATP Movie Night 7 PM @ CrossFit ATP
January 19th: GenOne Volunteer Day with Ian Joyce - 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!
February 3rd- 8th: Bring a Friend Week- during this week you can bring as many friends as many times as you want for FREE. Come have them check out our amazing community and give them serious FOMO of what they are missing!
Whiteboard of the Day
Another Friday, another Open Workout! This workout is a highly skilled gut check where athletes experience heavy shoulder and leg fatigue. We want athletes to push the pace early on and then look to settle into a strategic rep scheme to stay in attack mode and on pace.Athletes need to be able to move through the lunges/step-ups swiftly to provide themselves enough time for the upper body dominant movements.
Single Arm Overhead Walking DB Lunge: Athletes should use a weight they can confidently hold overhead for at least a 50-foot lunge. For athletes who do not have overhead stability, allow them to bring the dumbbell to the shoulder and lunge. That is fine if you want to set it up like the open and use a 25ft section. Switch arms as needed and ensure athletes don't go the whole distance on one arm. The goal should be non-stop movement while only resting to switch arms.
Alternating Single Dumbbell Step Up: Athletes will use a single dumbbell (50lb/35lb). There’s no grip standard for the dumbbell, but athletes must keep one hand in contact with the DB at all times. The DB cannot be assisted (propped on) by the leg stepping up. Males and females will all use a 20in box height for this movement. Standards are starting with both feet on the floor and ending with both feet on the box with the athlete standing at full extension. Athletes must alternate the leg they step up with on each rep. Stepping up with the same leg for successive reps is a no-rep.
Strict Handstand Push Ups: Athletes should only do this movement Rx if they can string together 3-5 reps at a time with the strict version. If athletes are missing reps continuously or are reduced to singles, have them modify to kipping HSPU, HSPU with feet on a box, or double DB strict press (2x50/35). Cue athletes doing HSPU to forcefully exhale while pressing (or kipping) to engage the core and provide stability. DON'T GO TO FAILURE!!!!
Handstand Walk: This will be pure grunt work, and make sure to rest before collapsing for those who can handstand walk. Athletes can scale this in many ways with Wall Walks (10), Bear Crawls, or Overhead Double Dumbbell Carry.
METCON:
“You’ll Be in My Heart” -
Freedom (RX'd)
For time
200ft Dumbbell Overhead Walking Lunge (50/35)
50 Alternating Single Dumbbell Step Up (50/35) (24/20)
50 Strict Handstand Push Ups
200ft Handstand Walk
Independence
For time
200ft Dumbbell Overhead Walking Lunge (35/25)
50 Alternating Single Dumbbell Step Ups (35/25)(20/16)
35 Strict Handstand Push Ups OR 50 Kipping Handstand Push Ups
100ft Handstand Walk OR 200ft Bear Crawl
Liberty
For time
200ft Single Dumbbell Walking Lunge (light)
50 Alternating Box Step Ups (20/16)
50 Bar Push Ups
200ft Bear Crawl
