SATURDAY 03/08/2025

Thank you to everyone who came out to our second FNL of the CrossFit ATP Showdown! Whether you competed, judged, cheered people on, or just ate some CLT Burger Box, we appreciate YOU! Can't wait to run it back again this coming Friday for week 3. Praise Cheeses + DJ ERRICK B will be with us so again bring that same HIGH ENERGY and appetite. Heats again will begin at 5:30. Be on the look out for a tip/tricks video on 25.3 from Coach Jerry and special guest this coming Thursday. This week, the programming will challenge athletes with a mix of endurance, strength, and grit. Starting Monday, expect a high-energy triplet for upper body endurance, while Tuesday focuses on core endurance through fatigue management, and Wednesday offers a test of grit with a blend of bike calories and fast-paced couplets; the week concludes with strategic partner work on Saturday, testing pacing and coordination.

We also are kicking off our March Be Better which is the first of three months focusing on the movements of the CrossFit Total (deadlift, back squat, and strict press.) This month we are focusing on the deadlift, and will be deadlifting during class every Monday of the month. We will test our 1 RM on March 31st to see our progress over the month. Let's get after it!

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

Committed Club Month 8- 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. Each Friday, heats will start at 5:30.

• March 7th - CLT Burger Box
• March 14th - Praise Cheeses + DJ Errick B + AFTER PARTY!

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.

April 12th 9:30 AM - CrossFit ATP Community Ruck

‍Whiteboard of the Day

Stimulus is a moderate to moderate high intensity. Athletes should look to push the run while settling into an even split front squat rep scheme. Set the pace early with the intention of keeping round times consistent.

Athletes should focus on moderate pacing across. Applying a 75%+ effort on each set will allow athletes to push the pacing when it comes to the front squats.

5-10 reps back and forth should be the goal for teams. Some may find it better to gut through bigger sets but make sure form is not being sacrificed. Modify to a lightweight or a challenging goblet squat weight.

METCON:

Grizzlies

Freedom (RX'd)

Teams of 2

800m Run

30 Front Squats (185/125)

400m Run

24 Front Squats (185/125)

200m Run

18 Front Squats (185/125)

* Run Together/Split reps as needed