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! Make sure to be getting your push-ups in for our January Be Better Challenge- 20 push ups every day in January!
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
Stimulus is moderate across all rounds. Like many workouts, when we perform 1:1 workouts, we want athletes to stay cool, calm, and aggressive across sets and movements. Hamstrings will feel it here, so be sure athletes get a good warm-up. The goal is to keep consistent or get slightly faster on the sets while making swift work of the lighter barbell. Advanced athletes who are looking for a challenge should go with a heavier barbell.
Run: Pacing should be moderate (70-75%), especially early to keep the legs from blowing up and hindering the cleans. After the first set, athletes will know if they can go faster or need to slow to keep rounds consistent. The goal on the run should always be sub-60 seconds while looking to slow down the last 50m of the first 2 runs before moving to the cleans. The run can be performed inside (AirRunner) or outside. Alternative run options: 500/400m Bike Erg, 250/200m Row, 250/200m Ski, or 15/12 cal Air Bike.
Power Cleans: Athletes should choose a lighter weight where there is no hesitation to go back-to-back on reps with minimal rest. Barbell initiated with hip loaded down to utilize leg drive, regrip the bar when it gets to the hips, and then violently extend the hips to clean the bar to the shoulders. Athletes should breathe out with each rep and avoid holding their breath. Modify using a lighter barbell power clean at 115/75.
METCON:
Freedom (RX'd)
Teams of 2
3 sets (each/1:1)
200m Run
8 Power Cleans (135/95)
200m Run
8 Power Cleans (135/95)
200m Run
rest 1:1 between sets
Independence
3 sets
200m Run
5 Power Cleans (135/95)
200m Run
5 Power Cleans (135/95)
200m Run
rest 1:1 between sets
Liberty
3 sets
150m Run
8 Power Cleans (light)
150m Run
8 Power Cleans (light)
150m Run
rest 1:1 between sets
