MONDAY 03/10/2025

Thank you to everyone who came out to our second FNL of the CrossFit ATP Showdown! Whether you competed, judged, cheered people on, or just ate some CLT Burger Box, we appreciate YOU! Can't wait to run it back again this coming Friday for week 3. Praise Cheeses + DJ ERRICK B will be with us so again bring that same HIGH ENERGY and appetite. Heats again will begin at 5:30. Be on the look out for a tip/tricks video on 25.3 from Coach Jerry and special guest this coming Thursday!

As we gear up for our final Friday Night Lights, it's crucial to approach the week with the same intensity and focus we bring to every session at CrossFit ATP. Each day is an opportunity to push ourselves further, staying committed to our goals and maintaining the momentum we’ve built. Let's finish strong, showing up with the energy and dedication that will carry us through to an unforgettable finale.

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:

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. Each Friday, heats will start at 5:30.

• March 14th - Praise Cheeses + DJ Errick B + AFTER PARTY!

Wednesday 3/19/25 at 6:30 pm - Overhead Strength and Mobility Workshop with Made 2 Move Physical Therapy. Dr. Emily will help walk us through this common trouble point in improving some of those overhead positions and movements.

April 12th 9:30 AM - CrossFit ATP Community Ruck

‍Whiteboard of the Day

This workout is a descending ladder chipper that combines high-rep jump rope, moderate-weight push presses, and a decreasing volume of rope climbs. The goal is to keep moving efficiently, managing shoulder fatigue while maintaining control on the rope climbs.It’s grippy and upper-body dominant. Athletes must keep breathing under control and avoid redlining in the first three rounds. Shoulders and grip will be fatigued. Push through with efficient technique rather than brute force.

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).

Single Arm Dumbbell Push Press: Athletes will use one dumbbell. Weight is moderate and should allow athletes to complete comfortable sets of 10+ reps. Athletes should take a bit of a wider stance with their feet to help keep their chest up during the dip and prevent heels from coming off the floor. Cue athletes to breathe while pressing to engage the core and assist in overhead stability. Athletes should perform a push press (dip + press). Push Jerking the weight is not allowed. Athletes should perform a slight dip when re-racking the dumbbell (to “absorb” the weight) and attempt to drive out of this dip into the next overhead rep to be as efficient as possible. Athletes can split as needed on arms; it does not have to be even.

Rope Climbs: Athletes should choose rope climbs if they are proficient at it. Demonstrate the effectiveness of locking the feet, standing, and regripping with the hands; doing this out of order results in the athlete pulling their body up, hand over hand, causing the majority of work to be done by the biceps. Athletes can modify this movement to up-downs on the rope from the floor, starting standing tall – lowering themselves down on the rope to lying flat – and back to standing tall. The goal should be one climb every 20 seconds.

STRENGTH:

Deadlifts

5 rounds

3 deadlifts-build in weight every 2 minutes-

METCON:

50-40-30-20-10

Double Unders

25-20-15-10-5

Single Arm Dumbbell Push Press (50/35)

5-4-3-2-1Rope Climbs (Or 15-12-9-6-3 Strict Pull Ups)

(KG conv: 22.5/15 DBs)