FRIDAY 02/07/2025

February is here, and it's Bring a Friend Week at CrossFit ATP. This week you can bring whoever you want for free as many times as they want to come. This is your chance to show them just how amazing the community is and how CrossFit ATP allows them to experience the grind with us! We kick things off with "Cindy" on Monday, focusing on form and foundational movements, followed by a challenging 3-set AMRAP on Tuesday to test our pacing. Throughout the week, we’ll push through a fun version of "DT" on Wednesday, a grueling bike-and-sit-up combo on Thursday, and wrap up with Open 21.1 on Friday—let’s see how far we’ve come with those Wall Walks! Don't forget that we have our double under be better challenge starting today- 2 minutes of double under practice every WEEK DAY! Let's get after it.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10 am - 12 pm

Committed Club Month 7- Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

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!

February 15th- 9 am: Community Ruck with Process Physical Therapy- meeting at 730 E 36th St unit 101, Charlotte, NC 28205 for a fun time of rucking together as a community. There will be no Saturday class that day.

February 28th starting at 5:30 pm- First Friday Night Lights of The CrossFit Open! - There will be a food truck, friendly competition, and so much more fun- you will NOT want to miss it. Don't let the workouts intimidate you, just like in our classes there are ALWAYS scaling options.

‍Whiteboard of the Day

The open workout that introduced the world to wall walks. Athletes can now use their past experience and see what they have learned through the years.This workout should feel like a shoulder burn grind paired with a elevated heart rate. The challenge is managing shoulder fatigue while maintaining large sets of double-under. Plan breaks strategically while avoiding prolonged rest between sets. Athletes need to focus on controlling their breathing during both movements to stay calm and manage fatigue.

Wall Walk: Try not to rest too long between reps. Touch and go a few reps before getting a 3-5 second break at the bottom. The goal pace should be 4-6 reps every minute. To make it a manageable standard, ensure athletes press to their knees before placing their feet on the wall, walk up to where the top of their stomach makes contact with the wall, and lower down back to the start with their hands before their feet come off the wall.

Double Unders: Play it smart here, plan for breaks if this is not your strong suit. Go unbroken if it doesn’t put your shoulders in a deficit on the wall walks. Take a deep breath before starting. Hands should stay by the sides/slightly in front of the body, and shoulders should stay relaxed to avoid tripping on the rope. If athletes cannot consistently perform double unders, have them modify to single unders, perform plate hops to a 10lb hi-temp, or perform high bunny jumps with a double tap on the legs with each hand during each jump to help train timing of double unders. Ensure that athletes are not excessively pulling the feet back in a donkey kick motion and not excessively piking forward (both of which will increase the chance of catching on the rope).

METCON:

Open 21.1

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

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Independence

1 Wall Walk

10 Double Unders

3 Wall Walks

25 Double Unders

5 Wall Walks

50 Double Unders

7 Wall Walks

75 Double Unders

12 Wall Walks

100 Double Unders

15 Wall Walks

150 Double Unders

‍

Liberty

1 Bear Crawl

10 Jumping Jacks

3 Bear Crawls

30 Jumping Jacks

6 Bear Crawls

60 Jumping Jacks

9 Bear Crawls

90 Jumping Jacks

15 Bear Crawls

150 Jumping Jacks

21 Bear Crawls

210 Jumping Jacks

‍

Time cap: 15 min.

Score is total reps completed at the Open 15 minute time cap.

We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish.