THURSDAY 02/13/2025

Thank you to everyone who made Bring a Friend Week such a success! We had 30+ friends brought and we loved having each and every one of them in the gym. Our community is the BEST! We’re kicking off this week with some exciting and challenging workouts. Monday will have athletes tackling a large set of calories, followed by a fast-paced 5-round couplet to start and end the session. Tuesday ramps things up with a descending triplet that will really test everyone’s endurance, while Wednesday’s “every 2 minutes" allows athletes to push hard on the bike before lifting heavy weights. Thursday brings a fun functional bodybuilding session to help athletes boost their pump, and Friday will feature the 13.2 Open Workout, a deceptively simple triplet that’s sure to challenge. Let’s have an amazing week!

NO SATURDAY CLASS THIS WEEK- sign up for the Community Ruck with Process PT!

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 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. (https://docs.google.com/forms/d/e/1FAIpQLSdO5EDPrUx9EAddZUJsfkd-InLKZeLe67zzUf5Jf9I6seeAew/viewform)

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. (https://crossfitatp.pushpress.com/landing/events/cal-e0e6fff4-0b20-4cf3-bcc3-c36d/login)

‍Whiteboard of the Day

Athletes can build in weight (between 60-70%) or stay the same across sets.Tempo = 3 sec down/no pause/1 sec up/no pause (3010)ATHLETES SHOULD HAVE A SPOTTER AND DISCUSS SPOTTING METHOD PREFERENCEEither have everyone bench together and you (coach) count them down into the bench or have a partner count.Focus on shoulders staying pressed back against the bench through the whole lift. Feet and hips should be glued down while actively pressing through.

We have two 5:00 ascending amraps today, and we want to see athletes keep a moderate-high effort throughout each workout. This will test our upper-body endurance and midline control while alternating pushing, pulling, and core-specific movements. Focus on smooth, controlled movement, especially on core-intensive exercises. Avoid an aggressive start; find a sustainable pace that allows consistent transitions throughout the AMRAP.This workout has the potential for upper-body burnout. Expect significant fatigue in your chest, triceps, and shoulders from the bench press and ring rows. Athletes will be breathing heavily but should feel steady, with quick transitions between movements.

Dumbbell Bench: The weight selected should allow athletes to perform the majority of the sets unbroken. If athletes get into the round of 20, they should break into two sets. Dumbbells do not have to touch at the top, but athletes must show full lockout and control. Demonstrate how to rest the dumbbells on your thighs when taking breaks or switching stations. Use push-ups or regular bench presses as a sub if dumbbells/benches are unavailable.

Ring Row: The rings should be set up so that the bottom of the rings is at the top of the athlete’s hip when standing. The feet should be placed directly underneath the pull-up bar. Pull until the outside of the chest makes contact with the rings. The core should stay engaged and the legs straight. Athletes should avoid “kipping” the rep. Modify by walking the feet out away from the bar. We want athletes to be able to complete 10+ reps consistently.

V-ups: We want to complete sets of 10 or more before breaking. Don’t let athletes go until their core gives out. It is not a good way to start a workout. Athletes will start by lying on the floor with their feet together. Feet and hands must make contact with the floor. The athlete’s torso and legs must leave the ground simultaneously. The athlete will close the core and touch both hands and feet simultaneously. Feet must be together, and contact with feet/hands must occur above the level of the athlete’s head. Athletes can modify this movement by choosing a different target on their lower body other than the toes (ankles, shins, knees) without worrying about the “above head level” for contact with these modified positions.

 STRENGTH:

Tempo Bench Press

6x2

6 sets

2 Tempo Bench Press (70-80%)

Tempo = 3 sec down/no pause/1 sec up/no pause (3010)

-every 2:00-

METCON:

Bison

Freedom (RX'd)

5:00 AMRAP

5-10-15. . .

Dumbbell Bench Press (50s/35s)

V-Ups

-rest 1:00-

5:00 AMRAP

5-10-15. . .

Dumbbell Bench Press (50s/35s)

Ring Rows (Or Bodyweight Bar Rows)

‍

Independence

5:00 AMRAP

5-10-15. . .

Dumbbell Bench Press (35s/25s)

V-Ups

-rest 1:00-

5:00 AMRAP

5-10-15. . .

Dumbbell Bench Press (35s/25s)

Ring Rows

‍

Liberty

5:00 AMRAP

5-10-15. . .

Dumbbell Bench Press (light)

Sit Ups

-rest 1:00-

5:00 AMRAP

5-10-15. . .

Dumbbell Bench Press (light)

Ring Rows