SATURDAY 02/22/2025

A huge thank you to everyone who came out to our community ruck with Process Physical Therapy—it was an awesome opportunity to connect and push ourselves together! As we gear up for start of the CrossFit ATP Showdown in just a few short weeks, let's keep that momentum going and give it our all in our workouts this week. Showing up consistently, even on the tough days, is what drives progress, and we’re proud of everyone for doing just that. Keep it up, and let’s make this week one to remember! Keep getting in that double under practice every week day and log it in your CrossFit ATP app.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 1 - 3 PM (NEW SUNDAY OPEN GYM TIMES)

Committed Club Month 7- Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

CrossFit ATP Showdown: For three Fridays in a row, there will be a food truck, friendly competition, and so much more fun- you will NOT want to miss it. Don't let the workouts intimidate you, just like in our classes there are ALWAYS scaling options. (https://crossfitatp.pushpress.com/landing/events/cal-e0e6fff4-0b20-4cf3-bcc3-c36d/login) Each Friday, heats will start at 5:30.

• February 28th
• March 7th
• March 14th

Saturday 3/1/25 after the 10 AM class- Open Ready Mobility with Process Physical Therapy. After our first Friday Night Lights, Dr. Cory is going to help us recover and stay ready to crush the next two weeks of workouts.

Wednesday 3/19/25 at 6:30 pm - Mobility Workshop with Made 2 Move Physical Therapy. After three weeks of our CrossFit ATP Showdown, Dr. Emily will help us recover from all the hard work and effort that y'all will have brought to each workout.

‍Whiteboard of the Day

Today's partner workout is a long-duration, moderate-to-high intensity effort, meaning athletes need a sustainable pace while keeping transitions smooth and reps efficient. The key is steady output without early burnout.For the first 10 minutes, stay controlled & efficient. Don’t go out too hot. Let's maintain rhythm in the middle 10 minutes while expecting fatigue, but keep transitions fast. For the final 7 minutes, try to increase effort, push harder, minimize rest, and sprint in the last 2-3 minutes.

Clean and Jerks: The weight selected should allow athletes to complete a set of 5 touch-and-go reps consistently without breaking down in form. Athletes can choose fast singles if it keeps them moving. Demo and encourage the use of hook grip for all athletes (even with tiny hands). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right overhead.

Row: Athletes should aim for moderate-aggressive pacing around 80% and only stay on the machine for amounts that will allow them to stop before reaching burnout or heavy leg fatigue and continue that pace for roughly a 1:1 ratio of work to rest. Suggested sets of calories back and forth or 30-second intervals are ideal for keeping intensity. Switching off more often may result in a loss of time due to too many transitions. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that athletes can return in with the rower handle on each pull with a minimal lift of the heels and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes are driving with the feet/heels at the beginning of each pull and completely finishing the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout.

Double Unders: The goal is unbroken sets of 30-50 reps across all sets. If athletes are not efficient at double unders but would like to attempt them, allow them to attempt doubles each time they come to the rope and switch to singles after two mess-ups on the rope (with each set of double unders). Cues for efficient double unders are hands by sides (slightly in front to remain in peripheral), and keep movement in the wrists. Remind athletes before they start to always lay their rope down "Nicely" for easier transitions.

METCON:

Fireline Los Angeles

Freedom (RX'd)

Teams of 2

27:00 AMRAP

12 Clean and Jerks (135/95)

40/32 Calorie Row

180 Double Unders

-Split reps/calories as needed-

‍

Independence

Teams of 2

27:00 AMRAP

12 Clean and Jerks (115/85)

40/32 Calorie Row

180 Double Unders(KG conv: 52.5/37.5)

-Split reps/calories as needed-

‍

Liberty

Teams of 2

27:00 AMRAP

12 Synchro Single Dumbbell Clean and Jerks (light)

40/32 Calorie Row

180 Single Unders

-Split reps/calories as needed-