THURSDAY 02/06/2025

February is here, and it's Bring a Friend Week at CrossFit ATP. This week you can bring whoever you want for free as many times as they want to come. This is your chance to show them just how amazing the community is and how CrossFit ATP allows them to experience the grind with us! We kick things off with "Cindy" on Monday, focusing on form and foundational movements, followed by a challenging 3-set AMRAP on Tuesday to test our pacing. Throughout the week, we’ll push through a fun version of "DT" on Wednesday, a grueling bike-and-sit-up combo on Thursday, and wrap up with Open 21.1 on Friday—let’s see how far we’ve come with those Wall Walks! Don't forget that we have our double under be better challenge starting today- 2 minutes of double under practice every WEEK DAY! Let's get after it.

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

Committed Club Month 7- Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

February 3rd- 8th: Bring a Friend Week- during this week you can bring as many friends as many times as you want for FREE. Come have them check out our amazing community and give them serious FOMO of what they are missing!

February 15th- 9 am: Community Ruck with Process Physical Therapy- meeting at 730 E 36th St unit 101, Charlotte, NC 28205 for a fun time of rucking together as a community. There will be no Saturday class that day.

February 28th starting at 5:30 pm- First Friday Night Lights of The CrossFit Open! - 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.

‍Whiteboard of the Day

Athletes will complete 5 sets of 8 reps total (4/4) of Back squats. This will be performed from the rack. Unrack, step back from the rig, engage the core, and stabilize before taking a deep breath. Weight selected should be moderate, and athletes may build across sets. DO NOT go to failure. Engage the core and stabilize before taking a deep breath, lunging, and exhaling when stepping out of the lunge. Keep a tall, upright torso during the entirety of the lift.

This workout should feel steady and grindy with a consistent pace throughout. We will alternate between high-intensity cardio and midline-focused gymnastics, testing athletes stamina, core endurance, and ability to recover while moving efficiently. The Air Bike will tax your legs and lungs, while the strict sit-ups provide an opportunity to recover aerobically but will challenge your core.Don’t blow up on the first set. A steady pace will allow you to recover and attack the sit-ups. It’s the final bike where we want to see the push.

Air Bike: Pacing should be consistent with a moderate-aggressive effort (75%). Athletes mustn’t overdo it on the bike and put themselves in a cardio deficit where they need extensive rest before moving. Athletes should be sure to adjust the bike correctly regarding seat height and distance from the handles. Both adjustments should allow for the extension of the legs and arms but not complete lockout. Use the whole body, pushing and pulling with the arms and legs working together. Air bikes respond well to a quick, fast start and then coast down to the working pace. Pacing ont he second bike should replicate the first with the exception of selling out the final 10-15 calories.

Strict Sit-ups: We want athletes to be aggressive through these while taking calculated breaks to void blowing up. Arms are crossed with the opposite hand on the opposite shoulder. Legs can be positioned in any fashion, but most athletes will find that using a butterfly position (feet touching) will reduce the amount of rub on the floor and the risk of “strawberrying” the lower back. Athletes must touch the ground behind their head and then sit up, touching the toes and passing the shoulders in front of the hip crease. No throwing the armsat all. Use an ABMAT if available.

STRENGTH:

Back Squat

5x8

5 sets

8 Back Squats (moderate weight)

- Same weight across all sets

- every 2:30

METCON:

Free Jacks

Freedom (RX'd)

60/48 Calorie Air Bike

90 Strict Sit Ups

60/48 Calorie Air Bike

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Independence

50/40 Calorie Air Bike

75 Strict Sit Ups

50/40 Calorie Air Bike

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Liberty

40/32 Calorie Air Bike

80 Sit Ups

40/32 Calorie Air Bike