SATURDAY 03/22/2025

Y'ALL, we don't even have enough words to describe how amazing you all are and how fun you all made our first ever CrossFit ATP Showdown! Everyone who came gave it their all, whether cheering, judging, working out, or just eating some dang good food. We have the best community our there, and we are so thankful for each one of you. This week we are back to our regularly scheduled awesomeness. We are one week away from testing our deadlift that we have been practicing every Monday this month.

This week’s workouts are designed to challenge every aspect of your fitness, from strength to skill and endurance. We kick things off on Monday with a throwback workout that still packs a punch. Don’t be fooled by its age—this one is as tough as ever! After hitting a solid strength session on Tuesday with a Heavy Single Bench Press, we’ll wrap up the upper body day with a bodybuilding-style pump finisher. Wednesday brings the week's toughest challenge with an intense bike calorie session, so be sure to adjust to each athlete’s fitness level to ensure they’re getting the right stimulus. On Thursday, you'll grind through a long row buy-in before tackling a core-crushing chipper. Friday tests your high-skill abilities with Bar Muscle-ups in a high-intensity workout. Finally, we wrap up the week with a team-based Saturday workout as we cap off our deload week and prepare for a new strength cycle. Get ready for a week that hits hard, pushes limits, and sets you up for the next level of training.  

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:

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 7th - 12th Member Appreciation Week

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

‍Whiteboard of the Day

This workout is a sustained aerobic challenge, requiring strategic pacing and efficient transitions. Athletes will be working simultaneously across three machines, making it crucial to maintain consistent output while minimizing fatigue accumulation. Expect this to feel like a long, steady grind with moments of intensity depending on how teams choose to rotate. Switch efficiently and keep the machines moving. Aim for quick athlete changes to avoid unnecessary downtime.

METCON:

Aran Island

Freedom (RX'd)

2 Person Team

240/200 cal Air Bike

4,000/3200m Row

1,600m Run

150 Burpees

*Both working at the same time - switch as desired.

*Example Partner 1 starts on Bike, Partner 2 starts on Rower*

‍

Independence

For Time

2 Person Team

200/150 cal Air Bike

3200/3000m Row

1,200m Run

150 Burpees

*Both working at the same time - switch as desired.

*Example Partner 1 starts on Bike, Partner 2 starts on Rower*

‍

Liberty

For Time

2 Person Team

180/140 cal Air Bike

3000/2800m Row

800m Run

80 Burpees

*Both working at the same time - switch as desired.

*Example Partner 1 starts on Bike, Partner 2 starts on Rower*

‍

Core Work:

4 sets:

10 Strict Toes to Bar (Or Strict Knee Raises)

-rest 30 seconds

-15 Kettlebell Side Bend (each side)

-rest 30 seconds

-1 min Face Up Chinese Plank

-rest 30 seconds

-:45 sec Crush Grip Overhead Dumbbell Hold (Moderate weight)

-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds