MONDAY 04/07/2025

It's Member Appreciation Week at our gym, and we’re celebrating YOU with daily gifts all week long! Every day, we'll be handing out special surprises to show our gratitude for your commitment and hard work. On Saturday, we’ll wrap things up with a community ruck and an exciting raffle—don't miss it! This Week’s Workouts are inspired by TEAM BLACK BARBELLS for their victory in the ATP Showdown 2025. We’re kicking things off with a rowing and core-dominant couplet. Throughout the week, we’ll challenge you with a variety of workouts, including mile runs with shoulder exercises, full-body blasts, short AMRAPs, and more. Make sure to keep your energy up, because Saturday's CrossFit ATP ruck will put your time under load to the test! Saturday post-ruck will also include MIMOSAS and A MEMBER APPRECIATION RAFFLE! DON'T MISS 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 + End of Member Appreciation Week Raffle!

May 26th - Memorial Day Murph

‍Whiteboard of the Day

Athletes are back squatting at the weight they used last week (+ their weekly increase amount) for 20 reps. This strength cycle can be just as mentally taxing as it is physically taxing, so athletes should get mentally prepared before their attempt and stay focused on breathing and control. The volume will stay the same across the coming weeks, with the weight increasing incrementally. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath at the top of each rep, brace, and then breathe out when coming out of the squat.

Athletes will have a fast-paced yet grippy and core-taxing workout where strategic breaks and managing heart rate will prevent a drop-off in pacing. Athletes should aim to keep moving with minimal rest.

Row: Aim to row at a moderate (75%) to fast pace. Focus on maintaining a steady and efficient breathing pattern. Use chain of events (legs,torso,arms) to keep proper : upright posture, relaxed arms, and steady pace. Go straight into the toes-to-bar after your row.

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 them 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.

STRENGTH:

Back Squat

1x20

Week 3: 20 Rep Back Squat (+2.5-15lbs from last week), based on the chart below

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:

1RM.............Increase

<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)

125-185#.....start at 50% and increase by 5 pounds every week

190-255#.....start at 60% and increase by 5 pounds every week

260-360#.....start at 50% and increase by 10 pounds every week

>= 365#........start at 50% and increase by 15 pounds every week

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METCON:

Chelsea & Austin

15:00 AMRAP

Freedom (RX'd)

200m Row

Max Set Toes-to-Bar

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Independence

200m Row

Max Set Toes-to-Target

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Liberty

200m Row

Max Set Sit-Ups