FRIDAY 04/11/2025

It's Member Appreciation Week at our gym, and we’re celebrating YOU with daily gifts all week long! Every day, we'll be handing out special surprises to show our gratitude for your commitment and hard work. On Saturday, we’ll wrap things up with a community ruck and an exciting raffle—don't miss it! This Week’s Workouts are inspired by TEAM BLACK BARBELLS for their victory in the ATP Showdown 2025. We’re kicking things off with a rowing and core-dominant couplet. Throughout the week, we’ll challenge you with a variety of workouts, including mile runs with shoulder exercises, full-body blasts, short AMRAPs, and more. Make sure to keep your energy up, because Saturday's CrossFit ATP ruck will put your time under load to the test! Saturday post-ruck will also include MIMOSAS and A MEMBER APPRECIATION RAFFLE! DON'T MISS 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:

April 7th - 12th Member Appreciation Week

April 12th 9:30 AM - CrossFit ATP Community Ruck + Mimosas + End of Member Appreciation Week Raffle!

May 26th - Memorial Day Murph

‍Whiteboard of the Day

This workout is a fast-paced, sprint-style interval where athletes work to accumulate as many Chest-to-Bar Pull-Ups  as possible while managing fatigue from the Hang Power Cleans and Box Jump Overs. It’s a high-intensity, interval-based effort focusing on clean endurance, explosive power, and pulling stamina. Emphasis during the rest is that athletes focus on getting their heart rate under control while shaking out their arms.Treat each AMRAP like a sprint to the pull-up bar, then manage fatigue strategically on Chest-to-Bar. Breaking early prevents burnout and helps sustain volume across multiple rounds.

Hang Power Cleans: The weight should be moderate-light (around 40% of max) to enable unbroken sets. Athletes will start with the barbell on the floor and perform a clean to bring it to the front rack position. While in the rack, most athletes should maintain a loose fingertip grip on the bar. If mobility issues arise, they may allow 1-2 fingers to slide out from the front rack to enhance comfort; however, this should serve as a cue to consistently work on front rack mobility outside of workouts. It's crucial for athletes to keep their elbows high throughout the lift, thinking about "chasing the elbows" as they move from the clean into the power position. Taking a deep breath at the top and exhaling during the lift will help with stability and core engagement. If an athlete is unable to perform a hang power clean, they may modify to a hang clean or use a lighter variation.

Box Jump Over: Height is higher than normal and will be challenging. Remind athletes to be very careful at this station and focus on being steady. Athletes can clear the box in one jump (Not recommended) or jump to the top and down to the other side. If jumping on top of the box, athletes do not have to fully extend before going down to the other side, but both feet must make contact with the top of the box if jumping on top. Pick a box height that is not intimidating to athletes so they can move consistently.

Chest to Bar: Athletes need to be able to complete consistent sets of 5 or more reps at a time.. Athletes should choose a grip width similar to their regular pull-up grip or slightly wider to accommodate the space needed to get their chest to the bar. For athletes who can butterfly regular pull-ups but cannot butterfly chest to bar, please encourage them to stick with kipping to keep reps consistent and avoid no-repping. If they can’t perform butterfly chest-to-bar pull-ups before the workout, they should practice them later as an accessory piece when fresh. But for now, have them stick with kipping. Modify this movement to kipping pull-ups, ring rows, or jumping pull-ups. Choose wisely when deciding the size of the sets you want to take on. Small, quick sets will help prevent burnout from happening in later rounds.

SKILL WORK:

Gymnastics: Rope Climbs

Strength Option - 8 minute EMOM:

Level 1:

Odd Minute: 30 second Hang on Rig

Even Minute: 10-12 Heel Assist Rope Pull Ups

Level 2:

Odd Minute: 40 second Hang on Rig

Even Minute: 4-5 Rope Pull to Stand

Level 3:

Odd Minute: 1 Legless Seated To Stand

Even Minute: 2 Rope Climbs

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Conditioning Option

Criteria to be able to do this option: Can complete 3-4 Rope Climbs within a minute

Workout: 8 minute EMOM:

Odd Minute: 2 Rope Climbs

Even Minute: 10 GHD Sit Ups OR 15 V- Ups

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METCON:

Scott, Sean, Shareea, and Thomas

Freedom (RX'd)

4 rounds

2:00 AMRAP

10 Hang Power Cleans (95/75)

10 Box Jump Overs (30/24)

Max Reps Chest to Bar

-Rest 2:00 between sets-

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Independence

4 rounds

2:00 AMRAP

10 Hang Power Cleans (75/55)

10 Box Jump Overs (24/20)

Max Reps Pull Ups

-Rest 2:00 between sets-

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Liberty

4 rounds

2:00 AMRAP

10 Dumbbell Hang Power Cleans

10 Box Step Ups (24/20)

Max Reps Ring Rows

-Rest 2:00 between sets-