FRIDAY 02/28/2025

This week ENDS with our FIRST FRIDAY NIGHT LIGHTS of the CrossFit ATP Showdown! IF you have given into your FOMO and want to join in on the action, see Coach Amanda or Coach Jerry to be added to on of our amazing teams! Until then, we still have some awesome work to be done this week. We're diving into some exciting and varied workouts to push our limits and improve our skills. Starting with an intense Mayhem Benchmark on Monday, we’ll challenge strength and conditioning with deadlifts and handstand push-ups, followed by a moderate intensity session on Tuesday to work on pacing. Throughout the week, expect a mix of endurance, aerobic capacity, and muscle endurance work, with the Open workout on Friday serving as a surprise challenge.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10- 12 am (we heard the feedback so we are changing it back :)

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

EVENTS:

CrossFit ATP Showdown: For three Fridays in a row, 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. (https://crossfitatp.pushpress.com/landing/events/cal-e0e6fff4-0b20-4cf3-bcc3-c36d/login) Each Friday, heats will start at 5:30.

• February 28th
• March 7th
• March 14th

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Saturday 3/1/25 after the 10 AM class- Open Ready Mobility with Process Physical Therapy. After our first Friday Night Lights, Dr. Cory is going to help us recover and stay ready to crush the next two weeks of workouts.

Wednesday 3/19/25 at 6:30 pm - Overhead Strength and Mobility Workshop with Made 2 Move Physical Therapy. Dr. Emily will help walk us through this common trouble point in improving some of those overhead positions and movements.

‍Whiteboard of the Day

Target Reps | Complete the round of 15 or more.
Welcome to the first workout of the 2025 CrossFit Games Open!

• Today’s workout is a fixed time domain with an ascending rep scheme. Prepare yourself for the first few sets to be over quickly and then the “real” workout begins when the reps reach double digits.
  
• The load of the dumbbell should be light to moderate. Ultimately, if you are going to go Rx’d, you should be able to perform at least 10 unbroken reps.
  
• Plan on moving into the rounds of 12 no later than 4:00 into the workout.
  
• Before starting the workout, grab a partner. Ideally, choose someone of similar capacity, but this is not a must. We will run through a quick general warm-up, briefly cover the movements in the workout, and then start the first heat.
  
• Following the workout, plan to help put away equipment and spend some time stretching.

METCON:

AMRAP 15:

‍3 lateral burpees over the dumbbell

3 DB hang clean-to-overheads (35/50 lb)

Walking lunges (30 ft)– Walking lunge is 15 ft out and 15 ft back (4.57 m).

– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.