MONDAY 03/17/2025

Y'ALL, we don't even have enough words to describe how amazing you all are and how fun you all made our first ever CrossFit ATP Showdown! Everyone who came gave it their all, whether cheering, judging, working out, or just eating some dang good food. We have the best community our there, and we are so thankful for each one of you. This week we are back to our regularly scheduled awesomeness. We are one week away from testing our deadlift that we have been practicing every Monday this month. This week’s workouts are designed to challenge every aspect of your fitness, from strength to skill and endurance. We kick things off on Monday with a throwback workout that still packs a punch. Don’t be fooled by its age—this one is as tough as ever! After hitting a solid strength session on Tuesday with a Heavy Single Bench Press, we’ll wrap up the upper body day with a bodybuilding-style pump finisher. Wednesday brings the week's toughest challenge with an intense bike calorie session, so be sure to adjust to each athlete’s fitness level to ensure they’re getting the right stimulus. On Thursday, you'll grind through a long row buy-in before tackling a core-crushing chipper. Friday tests your high-skill abilities with Bar Muscle-ups in a high-intensity workout. Finally, we wrap up the week with a team-based Saturday workout as we cap off our deload week and prepare for a new strength cycle. Get ready for a week that hits hard, pushes limits, and sets you up for the next level of training.

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:

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 7th - 12th Member Appreciation Week

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

‍Whiteboard of the Day

This workout is a moderate-to-high intensity interval piece with a mix of conditioning, gymnastics, and weightlifting. The goal is to complete each 3-round section efficiently while maintaining consistency across both sets. The 12-minute window gives athletes time to recover, but pacing will be key to avoid redlining.Push hard but stay consistent—this is not an all-out sprint, but you should be working at a high-intensity threshold with controlled breathing.

Wall balls: Athletes should consistently choose a weight to complete reps in 1-2 sets. Athletes must pass through a full squat and then throw the ball to a 10ft target for men and a 9ft target for women. Athletes should focus on breathing with each rep (breathing out as they come out of the squat and in while at full extension), and cycling the arms so that premature arm fatigue is avoided. For athletes who have difficulty finding depth, place a wall ball on a hi-temp plate as a target to squat. Modify this movement by lowering the weight of the ball or allowing wall ball thrusters to be performed.

Toes to bar: Athletes should perform toes to bar if they can consistently perform 5+ reps unbroken. Athletes should perform fast, quick sets to avoid burning out on this movement. 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. Aiming to complete sets of 5+ reps throughout this workout will be a solid strategy to keep them moving across rounds. Advanced athletes should go unbroken.

Clean and Jerks: The weight selected should allow athletes to complete touch-and-go reps consistently without breaking down in form. Athletes can choose fast singles if it keeps them moving. Demo and encourage the use of hook grip for all athletes (even with tiny hands). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right overhead.

STRENGTH:

Dead-Stop Clean Deadlift

5 sets

3 dead-stop clean deadlifts

*set every 1:30*

METCON:

Galway

Freedom (RX'd)

Every 12:00 (2 sets)

3 rounds

24 Wall Balls (20/14)

12 Toes to Bar

6 Clean and Jerks (135/95)

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Independence

Every 12:00 (2 sets)

3 rounds

20 Wall Balls (14/10)

10 Toes to Bar

5 Clean and Jerks (115/85)

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Liberty

Every 12:00 (2 sets)

3 rounds

15 Wall Ball Thrusters (light)

10 Hanging Knee Raises

5 Dumbbell Clean and Jerks (light)