Welcome to 2025, CrossFit ATP! The start of a new year is the perfect time to reflect on your progress and set fresh, exciting goals for the months ahead. Whether you’re aiming to hit a new PR, improve mobility, or simply stay consistent, this is your year to push past limits and build the best version of yourself. Remember, progress isn't always linear, and each small victory—whether it's a more efficient workout or a personal breakthrough—is something to celebrate. We’re thrilled to be alongside you every step of the way as we tackle 2025 together—stronger, faster, and more focused than ever!
HOURS THIS WEEK: Monday- Normal Hours, Tuesday- 5:30 and 6:30 AM only, Wednesday: OPEN GYM 10-12, Thursday, Friday and Saturday: Normal Hours
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 11 am - 12 pm
Committed Club Month 5- Make it to 16 classes this month to earn your spot in the club + a sticker!
January 10th - CFATP Movie Night 7 PM @ Coach Jerry and Amanda's home
January 15th - Mobility Workout with MadetoMove - 6:30 PM - 7:30 PM
January 19th: GenOne Volunteer Day with Ian Joyce - In this season of giving, we have an opportunity provided by one of our members, Ian Joyce, to partner with GenOne, an amazing nonprofit that partners with talented, first generation students from underserved communities, helping them successfully navigate into and through college. We need your muscles to help assist with breaking down old desks, building new ones, and some potential landscaping. Sign up sheets will be on the whiteboard, so put your name down for a fun time of serving the community together!
Whiteboard of the Day
The stimulus is moderate to moderately high intensity, which is sustainable and allows for consistent effort. Athletes should maintain a pace on the rower that is efficient but not so fast that it results in no reps on Squat Snatch due to fatigue.The focus for athletes today will be controlling their breathing and performing high-skilled movements while under heavy duress.
Row: it's important to build into your pace during the first two rounds and then hold the remaining. Your pacing should be moderately aggressive (75% or higher) and consistent throughout the workout. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so the athlete can return it with the rower handle on each pull with minimal heel lift and no feeling of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes drive with the feet/heels at the beginning of each pull and finish the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout. Athletes need to slow down the final 50m to allow themselves a chance to get their breathing under control. Athletes should aim to complete the row under 60-seconds and should be the cut off mark to transition to the barbell.
Squat Snatch: The weight selected should be around 60% of the athlete’s 1rm, and fast singles are a highly acceptable strategy for this workout. Cue athletes to load the hips and drive with the legs with each rep. Encourage athletes to keep the lats engaged and knuckles down during each pull to ensure the bar stays close to the body. Once full extension has been reached, athletes should aggressively pull themselves under the bar. When receiving the bar, athletes should “punch” into the bar and avoid standing too quickly before they have established a solid receive. Taking an extra moment to set up will aid athletes in preventing missed reps from rushing. If an athlete is unable to squat snatch due to poor mobility, allow them to perform power snatches. The goal should be to complete 5 reps under 30-seconds.
METCON:
Freedom (RX'd)
8 sets:
250/200m Row
5 Squat Snatch (135/95)
-rest 1:1 between sets-
Independence
8 sets:200/175m Row
5 Squat Snatch (115/80)
-rest 1:1 between sets-
Liberty
8 sets:
175/150m Row
8 Dumbbell Snatch (light)
-rest 1:1 between sets-
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