FRIDAY 03/21/2025

Y'ALL, we don't even have enough words to describe how amazing you all are and how fun you all made our first ever CrossFit ATP Showdown! Everyone who came gave it their all, whether cheering, judging, working out, or just eating some dang good food. We have the best community our there, and we are so thankful for each one of you. This week we are back to our regularly scheduled awesomeness. We are one week away from testing our deadlift that we have been practicing every Monday this month.

This week’s workouts are designed to challenge every aspect of your fitness, from strength to skill and endurance. We kick things off on Monday with a throwback workout that still packs a punch. Don’t be fooled by its age—this one is as tough as ever! After hitting a solid strength session on Tuesday with a Heavy Single Bench Press, we’ll wrap up the upper body day with a bodybuilding-style pump finisher. Wednesday brings the week's toughest challenge with an intense bike calorie session, so be sure to adjust to each athlete’s fitness level to ensure they’re getting the right stimulus. On Thursday, you'll grind through a long row buy-in before tackling a core-crushing chipper. Friday tests your high-skill abilities with Bar Muscle-ups in a high-intensity workout. Finally, we wrap up the week with a team-based Saturday workout as we cap off our deload week and prepare for a new strength cycle. Get ready for a week that hits hard, pushes limits, and sets you up for the next level of training.  

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:

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 7th - 12th Member Appreciation Week

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

‍Whiteboard of the Day

This workout is designed to challenge gymnastics stamina, overhead strength, and sprint-style conditioning. The combination of bar muscle-ups, overhead squats, and shuttle runs requires a balance of pulling endurance, shoulder stability, and controlled breathing. The goal is to complete each round efficiently while managing fatigue across all four sets.This workout will test skill and endurance, so find a balance between speed and sustainability! Start off smooth and controlled, moving efficiently through each element. Focus on clean transitions and maintaining grip strength. The final set is where we can sell out.

Bar Muscle Ups: Athletes should only perform these if they are proficient in the movement, especially under heavy fatigue. It is an Open workout, and I love seeing people try to get their first. After a few tries, athletes should scale to stay moving. A solid kip will be needed to perform BMU consistently. Keeping the legs long and together during the kip will help assist in focusing the momentum and drive from the kip in one direction, resulting in a strong kip. For athletes with difficulty with turnover, ensure that the wrist is closer to a false grip position rather than a dead hang. Movement can be modified to burpee pull-ups or muscle-ups from a box (ensure that the box is stable and oriented to prevent tipping over)

Overhead Squat: The weight is light (-40%), allowing athletes to stay unbroken. The goal should be to right into the squat after the double unders. Stay smooth when squatting and focus on a strong, stable core while pressing the arms to the ceiling. If athletes have mobility issues, allow them to go a little heavier than their overhead squat weight and perform front squats. Focus on breathing on each squat and not blowing up your legs.

Shuttle Sprint: Pacing should be aggressive and pushed to stay under 75 seconds. Shuttle sprints will have athletes running back and forth to accumulate certain distances. The effort on these should be high. Athletes must touch behind the target line with both feet and one hand (3 points of contact) before returning. It is also important for athletes to practice their transition at the turn-around point because this is a spot where many athletes will lose time due to inefficiency. If athletes cannot perform shuttle sprints, allow them to perform a machine sprint or double/single unders of a similar time domain.

GYMNASTICS:

Gymnastics Skill Review

Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do in today's workout.

* Bar Muscle-ups

* Chest to Bar Pull-ups

* Pull-ups

* Jumping Pull-ups

METCON:

Freedom (RX'd)

4 Sets (Every 5:00)

5 Bar Muscle Ups (Or 10 Chest to Bar)

10 Overhead Squats (95/65)

5x50ft Shuttle Runs

10 Overhead Squats (95/65)

5 Bar Muscle Ups (Or 10 Chest to Bar)

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Independence

4 Sets (Every 5:00)

3 Bar Muscle Ups (Or 6 Chest to Bar)

10 Overhead Squats (75/55)

5x50ft Shuttle Runs

10 Overhead Squats (75/55)

3 Bar Muscle Ups (Or 6 Chest to Bar)

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Liberty

4 Sets (Every 5:00)

5 Jumping Pull Ups

10 Dumbbell Front Squats (light)

4x50ft Shuttle Runs

10 Dumbbell Front Squats (light)

5 Jumping Pull Ups