MONDAY 03/24/2025

Today is the last Monday of working on our Deadlifts before we test all our hard work Monday the 31st!

This week, we’re diving into a fresh set of workouts, still building off lessons learned during the Open. It was a period of time to identify weaknesses and areas for improvement, pushing us to reflect on what we can do better. Now, moving forward are the moments to set new goals and focus on tackling them head-on with determination, knowing we have the support of our amazing community behind us. The challenge is on, and it’s time to put in the work to grow stronger every day, together. Let's get after it!

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:

April 7th - 12th Member Appreciation Week

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

May 26th - Memorial Day Murph

‍Whiteboard of the Day

This interval-style workout is built around gymnastics endurance, aerobic capacity, and full-body stamina. Every 4 minutes, athletes will complete a high-skill, high-effort combination of toes-to-bar and burpee box jump-overs, then rest with whatever time remains in the window before starting the next set. Set the tone on the first interval, don’t sprint and redline off the start.The key to success is efficient pacing and movement quality to avoid excessive fatigue across the four sets.

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.

Burpee Box Jump Over: We want a consistent push-pace effort where athletes should look to move through with a near non-stop effort. Let's aim to keep these under 2:00. Rep consists of burpee plus box jump-over. Athletes do not have to show full extension on top of the box when jumping over. Athletes can jump over the box without contact or on top of the box and jump down/step down to the other side. If jumping on top, both feet must make contact before moving to the opposite side. Feet are the only body parts that are allowed to make contact with the box. Demo the method of stepping out of the burpee to set up for the jump and also the process of turning on the box to set up for the next burpee. Modify this movement by making it a burpee box step over or get over.

STRENGTH:

Deadlift

5x2

5 rounds - 2 reps

*80-85% of 1RM or Moderate-Heavy Weight

METCON:

Nigel Uno

Freedom (RX'd)

Every 4:00 (4 sets)

12 Toes to Bar

16 Burpee Box Jump Overs (24/20)

12 Toes to Bar

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Independence

Every 4:00 (4 sets)

10 Toes to Bar

12 Burpee Box Jump Overs (24/20)

10 Toes to Bar

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Liberty

Every 4:00 (4 sets)

10 Hanging Knee Raises

10 Up Downs + Box Step Up (24/20)

10 Hanging Knee Raises