MONDAY 03/31/2025

TODAY, we put all our hard work to the test with our 1 RM Deadlift. Hopefully we will see some PRs today but always prioritize technique over load!

Welcome to another week of high-energy workouts at CrossFit ATP! This week, athletes will kick off with a challenging bike burner followed by a 1RM Deadlift session, setting the tone for an intense week ahead. Tuesday brings a fun test of endurance and coordination with ascending shuttle runs, box jump overs, and kettlebell swings. With leg-burning AMRAPs on Wednesday, upper-body strength on Thursday, and a fast-paced Friday workout, it’s a week designed to push you to your limits. Don’t miss out on the excitement as we wrap up the week with the Mayhem for Freedom workout on Saturday!

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 + End of Member Appreciation Week Raffle!

May 26th - Memorial Day Murph

‍Whiteboard of the Day

Today's effort across each set should be moderate-high intensity. Athletes should apply a measured pace to the Bike so that they are able to move as quickly as possible when get to the kettlebell. Aerobic fatigue will heavily affect the athlete’s ability to perform the swings, so ensure they slow down the final 2-3 calories and take deep breath prior. Pacing on the bike should increase as the calories descend. The weight selected for the kettlebell should allow athletes to complete all reps without hesitation. Athletes should focus on being explosive with their hips, while making sure the bottom of bell facing the ceiling at the top of the rep (arms lockout overhead).The SCALING aim is for athletes to move fast and stay consistent.

METCON:

Lalavava

Freedom (RX'd)

21-15-9

Calorie Air Bike

Kettlebell Goblet Good Morning (53/35)

Women Calories: 16-14-12

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Independence

16-12-8

Calorie Air Bike

Kettlebell Goblet Good Morning (53/35)

Women Calories: 14-12-10

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Liberty

12-10-8

Calorie Air Bike

Kettlebell Goblet Good Morning(light)

STRENGTH:

Deadlift

1x1

In 15 minutes: Work up to a Heavy 1 rep Deadlift