FRIDAY 03/14/2025

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 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

• Welcome to the third workout of the 2025 CrossFit Games Open!
  
• Today’s workout is a grind! This effort is somewhat of a chipper with a couple of repeated elements.
  
• While the wall walks and rows are constant elements throughout this effort, you will also encounter three different weightlifting movements. The deadlift will be the heaviest, the clean will be more moderate, and the snatch will be the lightest of the barbell movements. That said, because of fatigue and the design of the workout, expect all three lifts to feel heavier than you would like them to.
  
• Expect this workout to challenge your cardio-respiratory endurance, cardio stamina, barbell stamina, and upper-body gymnastics stamina. To do well in this workout, you are going to have to overcome all of these and more.
  
• Plan to spend time working on the three barbell movements, finding an appropriate loading for each, and practicing the wall walk prior to starting the workout.
  
• Following the workout, plan to help put away equipment and spend some time stretching.

Less-experienced athletes:

• This workout is not won in the first 55 reps.
  
• Should pace themselves on the wall walks and calories on the rower. If you come out too hot, the barbell movements will be more challenging and you will end up taking longer breaks between sets. Consider taking a few breaths between wall-walk reps and moving at a pace on the rower that allows you to get right to work on the movements that follow.
  
• On any of the barbell movements, focus on your technique. Getting a no-rep can be costly.

METCON:

For time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts (155/225 lb)
5 wall walks
25 cleans (85/135 lb)
5 wall walks
25 snatches (65/95 lb)
5 wall walks
50-cal. row
Time cap: 20 minutes