Welcome to 2025, CrossFit ATP! The start of a new year is the perfect time to reflect on your progress and set fresh, exciting goals for the months ahead. Whether you’re aiming to hit a new PR, improve mobility, or simply stay consistent, this is your year to push past limits and build the best version of yourself. Remember, progress isn't always linear, and each small victory—whether it's a more efficient workout or a personal breakthrough—is something to celebrate. We’re thrilled to be alongside you every step of the way as we tackle 2025 together—stronger, faster, and more focused than ever!
HOURS THIS WEEK: Monday- Normal Hours, Tuesday- 5:30 and 6:30 AM only, Wednesday: OPEN GYM 10-12, Thursday, Friday and Saturday: Normal Hours
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 11 am - 12 pm
Committed Club Month 5- Make it to 16 classes this month to earn your spot in the club + a sticker!
January 10th - CFATP Movie Night 7 PM @ Coach Jerry and Amanda's home
January 15th - Mobility Workout with MadetoMove - 6:30 PM - 7:30 PM
January 19th: GenOne Volunteer Day with Ian Joyce - In this season of giving, we have an opportunity provided by one of our members, Ian Joyce, to partner with GenOne, an amazing nonprofit that partners with talented, first generation students from underserved communities, helping them successfully navigate into and through college. We need your muscles to help assist with breaking down old desks, building new ones, and some potential landscaping. Sign up sheets will be on the whiteboard, so put your name down for a fun time of serving the community together!
Whiteboard of the Day
The stimulus is moderate intensity across the entire 18 minutes. Athletes should find a pace for each movement that can be maintained across rounds. Using the clock as a pacesetter to help replicate rounds will be key for athletes to keep them on track. Try to use the time between stations for the majority of the rest.Athletes should aim to complete 1 round every 2:15 or less.
Deadlifts: The weight selected should allow athletes to perform all sets unbroken across rounds. Weight should be around 30% of the athlete’s 1rm deadlift. Athletes should always view the deadlift as a push with the legs from the floor rather than a pull with the back. Doing so will allow athletes to recruit more of their lower body in this lift and be more efficient. Describe the deadlift as a standing leg press. The bar should start over the middle of the foot, and when going down for setup, athletes should bring their shins to the bar (not the bar to their shins). Eyes should stay on the horizon during the entire lift, specifically staying trained on an object that is at eye level when standing tall. Upper torso (shoulders, lats, and scaps) should be locked in before driving the bar from the floor through the entire lift. A mixed grip is acceptable but I highly caution athletes to avoid accidentally pulling with the underhand grip arm because that is the most common way to pull a bicep tendon. Athletes should breathe with each rep and specifically focus on breathing in at the top of each rep due to the torso being the most open (as opposed to being compressed at the bottom of the deadlift).
Box Jumps: Pacing should be smooth and steady while avoiding heavy leg fatigue. Athletes must show full extension and control when on top of the box. Encourage athletes to either jump down or step down but not rebound. Explain how rebounding is typically reserved for competition or competition prep, as it places a large amount of strain on the Achilles tendon. This movement can be modified to a box step up or equal calories to reps on the bike erg.
GHD situps: Pacing should be smooth and steady while trying to stay non-stop. Ensure athletes know how to adjust the GHD quickly if heights differ. Always speak to athletes about the risks of rhabdo when demoing GHDs (not to scare athletes, but to bring awareness). It’s important to mention that they should not apply heat to the muscles if they experience severe cramping, as this can make rhabdo worse. If an athlete suspects they have rhabdo or their urine turns a dark brown, they should go to the hospital immediately. The footpad setting on the GHD should allow the hips to be slightly past the peak of the hip pad while the legs are slightly bent. Focus when sitting back should be a slight bend in the knees, neutral head, and wide arms. Focus when sitting up should be an extension of the legs, throwing the arms, and breathing out. Athletes who are new or returning from a break are highly encouraged to modify this movement. Modify this movement to GHDs to parallel, strict abmat situps (hands behind the head or crossed over the chest) or abmat situps.
METCON:
Freedom (RX'd)
18:00 AMRAP
9 Deadlifts (115/80
)12 Box Jumps (24/20)
15 GHDs (Or V-Ups)
Independence
18:00 AMRAP
9 Deadlifts (95/65)
12 Box Jumps (20/16)
10 GHDs + 6in Riser(Or V-Ups)
Liberty
18:00 AMRAP
9 Dumbbell Deadlifts (light)
12 Box Step Ups (20/16)15 Sit Ups
MINI-PUMP:
2 Rounds
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight– maintain quality RPE 7
-rest 30 seconds-
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds*
Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
