SATURDAY 03/01/2025

This week ENDS with our FIRST FRIDAY NIGHT LIGHTS of the CrossFit ATP Showdown! IF you have given into your FOMO and want to join in on the action, see Coach Amanda or Coach Jerry to be added to on of our amazing teams! Until then, we still have some awesome work to be done this week. We're diving into some exciting and varied workouts to push our limits and improve our skills. Starting with an intense Mayhem Benchmark on Monday, we’ll challenge strength and conditioning with deadlifts and handstand push-ups, followed by a moderate intensity session on Tuesday to work on pacing. Throughout the week, expect a mix of endurance, aerobic capacity, and muscle endurance work, with the Open workout on Friday serving as a surprise challenge.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10- 12 am (we heard the feedback so we are changing it back :)

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

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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 - Overhead Strength and Mobility Workshop with Made 2 Move Physical Therapy. Dr. Emily will help walk us through this common trouble point in improving some of those overhead positions and movements.

‍Whiteboard of the Day

Today’s workout is meant to be a recovery/just move workout for athletes who participated in the first Open Workout. Athletes who did not complete the workout or want to ramp things up can still do so. Time is split between partners in any fashion they desire. Please substitute in different machines/ergs if equipment is lacking.Only one athlete is working at a time, and ensure they are recording their total distance on each station.

Air Bike: Pacing should be held at a controlled moderate intensity pace (70%+). Athletes should adjust the bike correctly to fit both athletes (if similar height) regarding seat height and distance from the handles. Both adjustments should allow for the extension of the legs and arms but not complete lockout. Athletes should use the warmup portion to establish correct bike settings. Air Bikes respond well to a quick, fast start and coasting down to the working pace. Ensure athletes practice transitioning and adjusting seat heights before starting

Row: Pacing should be moderate and steady(70-75%), where athletes focus on getting their heart rate under control and not blowing up their lungs. 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 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 drive with the feet/heels at the beginning of each pull and completely finish the pull before returning in with the handle. Ensure athletes set the straps/foot cradle properly so it accommodates both.

Run: Pacing needs to be a moderate push-pace effort for the run. For the second run, we want to see athletes match or increase distance. Athletes can run on the air runner, do shuttle runs, or run outside. The goal is always the same: keep intensity moderate and don't come out hot early on in the workout. Keep shoulders relaxed and find a steady breathing pattern that doesn't increase the heart rate. If running outside, we recommend doing 50m repeats and tagging out with your partner. If doing Shuttle Runs, each rep is 25 feet down + 25 feet back. We suggest rotating every 3-5 reps.

Box Step Up: Males and females will all use a 20in box height for this movement. The standard is to start with both feet on the floor and end with both feet on the box with the athlete standing at full extension. Athletes must alternate the leg they step up with on each rep. Stepping up with the same leg for successive reps is a no-rep.

METCON:

Recovery

Freedom (RX'd)

Teams of 2

2 Rounds

5:00 Air Bike calories

4:00 Row calories

3:00 Run (Or 50ft Shuttle Runs)

2:00 Burpees

1:00 Box Step Ups (20”)

- One athlete works at a time. Score is total reps -

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Independence

No Change to Workout

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Liberty

Teams of 2

2 Rounds

5:00 Air Bike

4:00 Row

3:00 Run (Or 50ft Shuttle Run)

2:00 Burpees

1:00 Box Step Ups (16”)

- One athlete works at a time. Score is total reps -