February is here, and it's Bring a Friend Week at CrossFit ATP. This week you can bring whoever you want for free as many times as they want to come. This is your chance to show them just how amazing the community is and how CrossFit ATP allows them to experience the grind with us! We kick things off with "Cindy" on Monday, focusing on form and foundational movements, followed by a challenging 3-set AMRAP on Tuesday to test our pacing. Throughout the week, we’ll push through a fun version of "DT" on Wednesday, a grueling bike-and-sit-up combo on Thursday, and wrap up with Open 21.1 on Friday—let’s see how far we’ve come with those Wall Walks! Don't forget that we have our double under be better challenge starting today- 2 minutes of double under practice every WEEK DAY! Let's get after it.
Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10 am - 12 pm
Committed Club Month 7- Make it to 16 classes this month to earn your spot in the club + a sticker!
EVENTS:
February 3rd- 8th: Bring a Friend Week- during this week you can bring as many friends as many times as you want for FREE. Come have them check out our amazing community and give them serious FOMO of what they are missing!
February 15th- 9 am: Community Ruck with Process Physical Therapy- meeting at 730 E 36th St unit 101, Charlotte, NC 28205 for a fun time of rucking together as a community. There will be no Saturday class that day.
February 28th starting at 5:30 pm- First Friday Night Lights of The CrossFit Open! - 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.
Whiteboard of the Day
Remember, we are resetting at the bottom for the dead-stop after each lift. Control the bar back down, stop, and regain tension before going into the next lift.Before ascending, we want athletes to take a solid stomach breath to secure the midline. Pull the slack out of the bar by activating your lat muscles.
Pull-Ups: Engage the lats, make sure athletes have full range of motion, find a progression where they can do 5 unbroken pull-ups across all sets.
Push-Ups: Keep a straight line from head to heels. If form breaks down, modify to push-ups from the knees or to a box.
Air Squats: Keep chest up, drive through heels, and ensure full depth. Have athletes scale the volume to 10 if they cannot finish their 15 in 2 sets or less each round. Visitors need to either do box squats or squats to a wall ball.
STRENGTH:
Deadstop Clean
5x2
5 rounds:
2 Deadstop Cleans
*build in weight every 1:30
METCON:
Cindy
AMRAP in 20 minutes
Freedom (RX'd)
20:00 AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
Independence
No Change to Workout
Liberty
20:00 AMRAP
5 Ring Rows
10 Box Push-Ups
15 Wall Ball Air Squats
