MONDAY 02/10/2025

Thank you to everyone who made Bring a Friend Week such a success! We had 30+ friends brought and we loved having each and every one of them in the gym. Our community is the BEST! We’re kicking off this week with some exciting and challenging workouts. Monday will have athletes tackling a large set of calories, followed by a fast-paced 5-round couplet to start and end the session. Tuesday ramps things up with a descending triplet that will really test everyone’s endurance, while Wednesday’s “every 2 minutes" allows athletes to push hard on the bike before lifting heavy weights. Thursday brings a fun functional bodybuilding session to help athletes boost their pump, and Friday will feature the 13.2 Open Workout, a deceptively simple triplet that’s sure to challenge. Let’s have an amazing week!

NO SATURDAY CLASS THIS WEEK- sign up for the Community Ruck with Process PT!

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 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. (https://docs.google.com/forms/d/e/1FAIpQLSdO5EDPrUx9EAddZUJsfkd-InLKZeLe67zzUf5Jf9I6seeAew/viewform)

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. (https://crossfitatp.pushpress.com/landing/events/cal-e0e6fff4-0b20-4cf3-bcc3-c36d/login)

‍Whiteboard of the Day

This workout blends monostructural aerobic capacity with gymnastics stamina and coordination under fatigue. Athletes should expect the rows to test endurance, while the middle section pushes our gymnastics capacity and consistency with double-unders. The second row will challenge our ability to maintain pacing under fatigue.Be controlled but efficient with the pacing off the start into quick transitions and manageable sets through the middle. Then, get on that last row, recover, settle in, and sell out the remaining 15-20 calories.

Row: Smooth and steady. This is the start, so keep the effort at a moderate pace (75%). Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that athletes can return in with the rower handle on each pull with a minimal lift of the heels and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes are driving with the feet/heels at the beginning of each pull and completely finishing the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout. In the second row, we replicate how we started, pick up the pace towards the end, and sell out the final 10-15 calories.

Double Unders: Unbroken! Take a deep breath before starting. Hands should stay by the sides/slightly in front of the body, and shoulders should remain relaxed to avoid tripping on the rope. If athletes cannot consistently perform double unders, have them modify to single unders, perform plate hops to a 10lb hi-temp, or perform high bunny jumps with a double tap on the legs with each hand during each jump to help train timing of double unders. Ensure that athletes are not excessively pulling the feet back in a donkey kick motion and not excessively piking forward (both of which will increase the chance of catching on the rope).

Kipping Handstand Push-ups: Athletes should attempt these if they can perform 5 kipping HSPU unbroken every time. For the advanced, I would love to see strict reps performed. Reps are completed on a padded, flat surface. Athletes should focus on keeping the core engaged (avoid over-extension) and breathing with each rep. Breathing out on the push of each rep will help with core engagement and prevent headaches from accidentally holding your breath. When going to the floor, cue athletes to place the head on the floor, butt on the wall, load the legs up, and kip/press. Modify this movement to HSPU with feet on the box or a double DB shoulder to overhead (50’s/35’s).

METCON:

Six Grandfathers

Freedom (RX'd)

80/64 Calorie Row

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5 Rounds

50 Double Unders

10 Handstand Push Ups

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80/64 Calorie Row

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Independence

80/64 Calorie Row

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5 Rounds

35 Double Unders

7 Handstand Push Ups

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80/64 Calorie Row

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Liberty

50/40 Calorie Row

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5 Rounds

50 Single Unders

10 Dumbbell Push Press (light)

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50/40 Calorie Row