SATURDAY 04/19/2025

NO OPEN GYM SUNDAY 04/20/25

Hope you all felt all our love and appreciation for each and every one of you last week! Thanks to everyone who came out on the Ruck and congrats to those who won some cool things during our raffle. Let's get back in the gym this week and crush it! We start off the week with a workout focused on upper body muscle endurance, setting the tone for a solid training block. Tuesday brings single-arm pulling paired with moderate rep wall balls, followed by a core-crushing chipper on Wednesday that intensifies with each round. Thursday flips the script with a gymnastic descending chipper, and Friday keeps us pushing hard with devil’s presses leading into a descending rep scheme. We’ll wrap up the week on Saturday with a high-energy partner workout, alternating between meters and fast-paced rounds of double unders and toes to bar.

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

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

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS COMING SOON TO THE APP)

June 6th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

Athletes have a grip-taxing, cardio-pushing partner workout that demands a balance between gymnastics endurance and rowing stamina. One partner cycles through fast-paced rounds of DUs & T2B, while the other builds calories on the rower at a steady, sustainable effort.We want smooth transitions while keeping rounds quick, minimizing breaks, and racking up as many meters as possible. Don’t sell out on the rower only to fall deep into a cardio deficit hole early on.

Double Unders: Athletes should aim for unbroken sets. Cue athletes to keep their hands by their sides and slightly in front of their bodies to keep the rope positioned correctly. For athletes who can do double unders somewhat regularly but are still developing the skill, allow them to start with double unders each round and finish the remaining reps in singles after hitting 5+ no reps in a round. Movement can be modified to the same number of single unders. The cut-off for athletes should be under 50 seconds to keep them on pace to finish within the target time.

Toes to bar: Athletes should perform toes to bar if they can consistently perform 5+ reps unbroken. Athletes should perform fast, quick sets to avoid burning out on this movement. For athletes who have difficulty stringing reps together, the timing from knees to elbows will allow them to feel the timing needed for toes to bar. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups. Aiming to complete sets of 5+ reps throughout this workout will be a solid strategy to keep them moving across rounds. Advanced athletes should go unbroken.

Row: Pacing for the row should be around 75-80%. 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 are driving with the feet/heels at the beginning of each pull and completely finishing the pull before returning with the handle. Breathing out with each rep will assist with pacing throughout the workout.

METCON:

Creedence Clearwater Revival

Freedom (RX'd)

Teams of 2

5 Rounds (30 minutes)

Partner 1:

3:00 AMRAP

30 Double Unders

10 Toes to Bar

Partner 2:

Max Distance Row

-switch every 3:00, keep a running total of Rounds-

‍

Independence

5 Rounds

Partner 1:

3:00 AMRAP

24 Double Unders

8 Toes to Bar

Partner 2:

Max Distance Row

-switch every 3:00, keep a running total of Rounds-

‍

Liberty

5 Rounds

Partner 1:

3:00 AMRAP

25 Single Unders

8 Hanging Knee Raises

Partner 2:

Max Distance Row

-switch every 3:00, keep a running total of Rounds

‍

-Both partners work at the same time and switch every 3 minutes, resuming where your partner left off. Keep a running total of Rounds.

Scoring: Rounds = total rounds completed in the AMRAP.

Reps = total row distance with 1 rep earned for every 100 meters.