FRIDAY 03/07/2025

TONIGHT AT 5:30: heats begin with FNL Week 2!

Thank you to everyone who came out to our first FNL of the CrossFit ATP Showdown! Whether you competed, judged, cheered people on, or just ate some Tiny Biscuit, we appreciate YOU! Can't wait to run it back again this Friday for week 2. CLT Burger Box will be with us so again bring that same HIGH ENERGY and appetite. Heats again will begin at 5:30. Be on the look out for a tip/tricks video on 25.2 from Coach Jerry and Dr. Cory Lail this Thursday. This week, the programming will challenge athletes with a mix of endurance, strength, and grit. Starting Monday, expect a high-energy triplet for upper body endurance, while Tuesday focuses on core endurance through fatigue management, and Wednesday offers a test of grit with a blend of bike calories and fast-paced couplets; the week concludes with strategic partner work on Saturday, testing pacing and coordination.

We also are kicking off our March Be Better which is the first of three months focusing on the movements of the CrossFit Total (deadlift, back squat, and strict press.) This month we are focusing on the deadlift, and will be deadlifting during class every Monday of the month. We will test our 1 RM on March 31st to see our progress over the month. Let's get after it!

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

Committed Club Month 8- 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. Each Friday, heats will start at 5:30.

• March 7th - CLT Burger Box
• March 14th - Praise Cheeses + DJ Errick B + AFTER PARTY!

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.

April 12th 9:30 AM - CrossFit ATP Community Ruck

‍Whiteboard of the Day

Target | 156 reps or more.

• Welcome to the second workout of the 2025 CrossFit Games Open!
  
• Today’s workout is a repeat from the 2022 Open. With that said, make sure you look back at your previous score to help you navigate today’s effort.
  
• In this week’s workout, we see three different sections. The first section is essentially the easiest with the most amount of reps. Then, as you move to the second section, the reps go down and the movements get a little harder. Finally, the third round is the most difficult. The reps go down, but the movements are the most challenging.
  
• This workout challenges capacity, strategy, and the ability to get work done when fatigued. We know many of us might struggle with bar muscle-ups, but this is also a chance to achieve your first bar muscle-up. If you don’t have bar muscle-ups, but believe you can safely make your way to that point in the workout, consider trying for your first one today! In the worst-case scenario, use small sets and singles to keep fighting forward. The warm-up will explain scaling options and prepare you for the most challenging pulling exercises. We will also spend time building up to the different loads we plan to use in each section of the workout.

‍

Metcon

^{Open 25.2}

For time:

‍21 pull-ups

42 double-unders

21 thrusters (65/95 lb)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (75/115 lb)

15 bar muscle-ups

30 double-unders

15 thrusters (85/135 lb)

Time cap: 12 minutes