MONDAY 04/14/2025

NO OPEN GYM SUNDAY 04/20/25

Hope you all felt all our love and appreciation for each and every one of you last week! Thanks to everyone who came out on the Ruck and congrats to those who won some cool things during our raffle. Let's get back in the gym this week and crush it! We start off the week with a workout focused on upper body muscle endurance, setting the tone for a solid training block. Tuesday brings single-arm pulling paired with moderate rep wall balls, followed by a core-crushing chipper on Wednesday that intensifies with each round. Thursday flips the script with a gymnastic descending chipper, and Friday keeps us pushing hard with devil’s presses leading into a descending rep scheme. We’ll wrap up the week on Saturday with a high-energy partner workout, alternating between meters and fast-paced rounds of double unders and toes to bar.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10:30 am - 12:30 pm

Committed Club - Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS COMING SOON TO THE APP)

June 6th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

Stimulus for each amrap is moderately aggressive, steady intensity into a calculated push pace effort. Athletes will start each set with a lengthy Row designed to tax their body, making the gymnastics significantly harder. Being strategic in their rep schemes to avoid muscle failure will be the key to sustaining consistency and a steady workflow.Athletes need to find that balance on the erg where they can push, but not at the expense of hindering their ability to work on the gymnastics. We want athletes to have at least 1:00 of time remaining for the max reps.

Row: Athletes should aim for a moderate-fast pace while recovering the final 50m. Demonstrate the incorrect form of almost exclusively using the arms (which will make push-ups exponentially harder) and then demonstrate the correct form of using the upper body's weight to help drive the handles down and finish with the arms. Cue athletes to breathe with each pull to help maintain pacing.

Strict Handstand Pushups: Athletes should attempt strict reps if they can consistently perform 5+ reps. Athletes should place some type of padding under the head for protection. Athletes should focus on keeping their core engaged (avoid over-extension) and breathing with each rep for strict reps. Breathing out on the push of each rep will help with core engagement and prevent headaches from accidentally holding your breath. Athletes should lower their heads to the ground but avoid losing tension between contact with the floor and the push out of the rep. Athletes should avoid going to failure on this movement so that they can continue performing consistent volume on each set. Modify this movement to kipping HSPU, HSPU w/ feet on a box, or double DB strict press.

Push Ups: Athletes should approach pushups in fast, quick sets (5-10 reps). The core should stay engaged throughout the movement, and athletes should breathe out when pushing off the floor. When on the floor, hands should be in line with the sternum. Arms should make an “A” shape with the body. If an athlete is in a “T” position with the arms, this is a weaker pushing position and will possibly result in shoulder impingement. Resting on the knees and taking tension off of the arms and upper body will help prevent fatigue from setting in due to unnecessary time under tension on the upper body. Movement can be modified to pushups on the side of a box, a racked bar, floor plate press (55/45), or pushups on the floor with a band across the rig providing support across the waist.

Dumbbell Bench: Athletes will perform this movement with two dumbbells while lying on a flat bench. Athletes should start with dumbbells on the knees and “hop” them on one at a time while sitting back. Dumbbells will start extended overhead towards the ceiling and be brought down until contact with the chest is made. The shoulders should be loaded down and back against the bench to keep them in a strong, stable position throughout this movement. Athletes should bring their knees up to meet the dumbbells when sitting up and avoid dropping them to the side or throwing them down to prevent damage to the equipment and potential injury to their shoulders. Caution athletes from “grinding” through reps and encourage them to rack the dumbbells for a short rest period and then return to quality reps.

METCON:

Zeppelin

Freedom (RX'd)

5:00 AMRAP

1000/850m Row

In remaining time:

Max reps Strict Handstand Push Ups

-rest 3:00-

5:00 AMRAP

1000/850m Row

In remaining time:

Max reps Push Ups

-rest 3:00-

5:00 AMRAP

1000/850m Row

In remaining time:

Max Dumbbell Bench Press (2x50/35)

‍

Independence

5:00 AMRAP

1000/850m Row

In remaining time:

Max reps Handstand Push Ups

-rest 3:00-

5:00 AMRAP

1000/850m Row

In remaining time:

Max reps Push Ups

-rest 3:00-

5:00 AMRAP

1000/850m Row

In remaining time:

Max Dumbbell Bench Press (2x35/25)

‍

Liberty

5:00 AMRAP

750/650m Row

In remaining time:

Max reps Dumbbell Push Press

-rest 3:00-

5:00 AMRAP

750/650m Row

In remaining time:

Max reps elevated Bar Push Ups

-rest 3:00-

5:00 AMRAP

750/650m Row

In remaining time:

Max Dumbbell Bench Press (light)