SATURDAY 03/15/2025

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!

As we gear up for our final Friday Night Lights, it's crucial to approach the week with the same intensity and focus we bring to every session at CrossFit ATP. Each day is an opportunity to push ourselves further, staying committed to our goals and maintaining the momentum we’ve built. Let's finish strong, showing up with the energy and dedication that will carry us through to an unforgettable finale.

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 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 moderate to high intensity while maintaining a continuous, steady work pace. This workout is a long grinder-type chipper where athletes will split reps as needed to help keep the intensity up. The goal is to find the best strategy for both partners that will allow for consistently high output throughout the duration of the workout.Grunt work! Athletes should call their husband, wife, kids, or boyfriend/girlfriend and tell them they won’t be home until later.

Air Bike: Athletes should aim to keep bike effort around 80% and only stay on the bike 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 10 calories for males and 8 calories for females. Switching off more often may result in a loss of time due to too many transitions. If a pair has athletes of an extreme height difference, they are allowed two separate bikes but must wait until one athlete is off their bike before athlete 2 gets on their bike. Ramping the bike up for an initial 4-6 seconds and coasting down to do a maintenance pace for the remaining calories will keep teams moving efficiently.

Farmers Carry: The floor should be set up at 50 feet long. Athletes will carry one dumbbell in each hand. Short, fast steps will keep athletes moving quickly and efficiently. Shoulders should be locked down and back. Dropping the dumbbells will result in going back 10ft before continuing to accumulate distance. The goal should be to complete 100ft without stopping, so make sure athletes choose weight wisely. Use kettlebells as a sub for dumbbells if unavailable or plate pinch walks if there is not enough equipment.

Power Snatches: The weight selected should allow athletes to complete a set of touch-and-go reps or fast singles smoothly (-60%). Demo and encourage the use of hook grip for all athletes (even if they have tiny hands). Some athletes will attempt to muscle snatch when they are fresh (or at least not pull under the bar) and will quickly burn out. Encourage athletes to pull themselves under the bar from Rep 1 and continue to maximize efficiency and decrease the total number of sets needed. Going with sets of 5 will help give each partner a good breather to maximize output rather than singles back and forth.

Muscle Ups: These should only be attempted if the athlete is comfortable with sets of 3-5 back-and-forth. The workout will make them harder from all the pulling/grip and shoulders, so ensure athletes are cautious and use the burpee pull up option as needed.

METCON:

Oldsmobile

Freedom (RX'd)

Teams of 2

150/120 Calorie Air Bike

10x100ft Farmer Carry (70s/50s) (5 each 1:1)

100/75 Calorie Air Bike

50 Power Snatches (135/95)

50/40 Calorie Air Bike

30 Muscle Ups or 50 Burpee Pull Ups

- Split reps as needed -

‍

Independence

Teams of 2

120/100 Calorie Air Bike

10x100ft Farmer Carry (50s/35s) (5 each 1:1)

75/60 Calorie Air Bike

50 Power Snatches (95/65)

40/30 Calorie Air Bike

20 Muscle Ups or 40 Burpee Pull Ups

‍

Liberty

Teams of 2

100/75 Calorie Air Bike

10x100ft Farmer Carry (light)

60/50 Calorie Air Bike

50 Alternating Dumbbell Snatch (light)

30/25 Calorie Air Bike

30 Burpee Jumping Pull Up