FRIDAY 04/18/2025

NO OPEN GYM SUNDAY 04/20/25

Hope you all felt all our love and appreciation for each and every one of you last week! Thanks to everyone who came out on the Ruck and congrats to those who won some cool things during our raffle. Hope you all felt all our love and appreciation for each and every one of you last week! Thanks to everyone who came out on the Ruck and congrats to those who won some cool things during our raffle. Let's get back in the gym this week and crush it! We start off the week with a workout focused on upper body muscle endurance, setting the tone for a solid training block. Tuesday brings single-arm pulling paired with moderate rep wall balls, followed by a core-crushing chipper on Wednesday that intensifies with each round. Thursday flips the script with a gymnastic descending chipper, and Friday keeps us pushing hard with devil’s presses leading into a descending rep scheme. We’ll wrap up the week on Saturday with a high-energy partner workout, alternating between meters and fast-paced rounds of double unders and toes to bar.

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

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

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS COMING SOON TO THE APP)

June 6th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

Athletes are performing a max set on bench press and then resting 1:00. During their rest, they will drop the weight down on their bars by 50%. As soon as the rest is completed, they will perform their “Burn Out Set.” Athletes should load their shoulders down and back against the bench, keep their glutes against the bench at all times during the lift, and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact, and taller athletes may benefit from pulling the feet back under and driving through the forefoot. Engagement should be felt in the lower body throughout the lift. Athletes should take a deep breath, lower the bar, and breathe out while pressing the bar up. The bar path should make a subtle “J” pattern by starting over the shoulders, making contact at the upper abdomen/lower sternum, and ending over the shoulders again. Athletes should use a spotter.

This is a grindy, full-body conditioning workout where the devil’s press will test muscular endurance and stamina. At the same time, the 100m runs act as an active recovery/reset before diving back into the dumbbells.Steady pacing focuses on keeping the shoulders at bay and controlling breathing. Start conservative (70-75%), and ramp up the pace when you get through the round of 6 (85-90%).

Devils Press: When performing devil's presses, use a moderate-light manageable weight and aim for a near-continuous effort. Take a brief pause at the bottom of the burpee, then focus on explosively using the hips to propel the weight overhead. Breathe at the top and bottom of each rep.

Run: Whether you choose outside or Air Runner/TruForm, the pace should be moderate off the start and steadily increase after the round of 6 devil presses. Not an all-out sprint to where it hinders their ability to perform the burpees. Encourage athletes to focus on a consistent breathing pattern. Shake out the arms and shoulders during the run. If needed, sub 5 shuttle runs for the 100m run (each rep is 25 feet down + 25 feet back).

STRENGTH:

Max Rep Bench Press + Burn Out Set

Week 4:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below

-rest 1:00-

Burn Out Set: Max Reps @50% of the weight performed above

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:

1RM.............Increase

<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)

125-185#.....start at 50% and increase by 5 pounds every week

190-255#.....start at 60% and increase by 5 pounds every week

260-360#.....start at 50% and increase by 10 pounds every week

>= 365#........start at 50% and increase by 15 pounds every week

METCON:

Fleetwood Mac

Freedom (RX'd)

10-9-8-7-6-5-4-3-2-1

Devils Press (35s/25s)

100m Run after each set

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Independence

10-9-8-7-6-5-4-3-2-1

Devils Press (25s/15s)

100m Run after each set

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Liberty

10-9-8-7-6-5-4-3-2-1

Up Down + Dumbbell Clean and Jerk (light)

50m Run after each set