MONDAY 02/17/2025

A huge thank you to everyone who came out to our community ruck with Process Physical Therapy—it was an awesome opportunity to connect and push ourselves together! As we gear up for start of the CrossFit ATP Showdown in just a few short weeks, let's keep that momentum going and give it our all in our workouts this week. Showing up consistently, even on the tough days, is what drives progress, and we’re proud of everyone for doing just that. Keep it up, and let’s make this week one to remember! Keep getting in that double under practice every week day and log it in your CrossFit ATP app.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 1 - 3 PM (NEW SUNDAY OPEN GYM TIMES)

Committed Club Month 7- Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

CrossFit ATP Showdown: For three Fridays in a row, 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) Each Friday, heats will start at 5:30.

• February 28th
• March 7th
• March 14th

Saturday 3/1/25 after the 10 AM class- Open Ready Mobility with Process Physical Therapy. After our first Friday Night Lights, Dr. Cory is going to help us recover and stay ready to crush the next two weeks of workouts.

Wednesday 3/19/25 at 6:30 pm - Mobility Workshop with Made 2 Move Physical Therapy. After three weeks of our CrossFit ATP Showdown, Dr. Emily will help us recover from all the hard work and effort that y'all will have brought to each workout.

‍Whiteboard of the Day

Try and reach a heavy single in 6-8 working setsNo Mix Grip! Focus on active lats and driving the feet through the floor (push!!)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.The chest should sit slightly higher than the hips with a neutral head glance, ensuring our feet are in our power position while having nearly vertical shins.During the drive, we want to see athletes drive their feet through the floor, staying strong through the midline while compressing the shoulder blades together with a straight bar path. Squeeze the hips when the bar passes the knees, breathe out, and drive your shoulders to the ceiling.

Workout is scored by total time. The stimulus is moderate, with a steady intensity across the entire workout. The combination of dumbbell burpee deadlifts and toes to bar will tax the grip, hamstrings, and lower back. Athletes should emphasize breathing with each rep and rest at the bottom of the burpee DB deadlift when needed. Negative rep scheme encourages an aggressive pace while demanding efficiency. Athletes should push the pace but avoid early burnout due to grip and lower-body fatigue.

Dumbbell Burpee Deadlift: Choose a weight that does not hinder athletes' ability to keep moving. Athletes will start at the bottom of a burpee with each hand on a dumbbell. Athletes will jump or step out of the burpee to full extension, standing with a dumbbell in each hand. Athletes should focus on breathing in at the top of each rep and breathing out when standing up to stabilize and engage the core. Athletes should be mindful to keep their chest up when jumping out of the burpee and going into the deadlift. Keeping the hips high/dropping the chest will result in the athlete placing most of the work on the lower back, not the entire posterior chain. At the bottom of each burpee, athletes should relax their hands to avoid blowing up their grip.

Toes to bar: The goal should be to get at least 5+ reps every set. Play it smart early to save your grip and core. For athletes who have difficulty stringing reps together, the timing from knees to elbows will allow athletes to feel the timing needed for toes to bar. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups.

STRENGTH:

Clean Deadlift

1x1

Build up to a Heavy Clean Grip Deadlift in 15:00

METCON:

Big Bear

Freedom (RX'd)

15-10-5

Dumbbell Burpee Deadlift (50s/35s)

30-20-10

Toes to Bar

‍

Independence

15-10-5

Dumbbell Burpee Deadlift (35s/25s)

25-15-5

Toes to Bar

‍

Liberty

15-10-5

Up Downs Dumbbell Deadlift (light)

Hanging Knee Raises