THURSDAY 02/20/2025

A huge thank you to everyone who came out to our community ruck with Process Physical Therapy—it was an awesome opportunity to connect and push ourselves together! As we gear up for start of the CrossFit ATP Showdown in just a few short weeks, let's keep that momentum going and give it our all in our workouts this week. Showing up consistently, even on the tough days, is what drives progress, and we’re proud of everyone for doing just that. Keep it up, and let’s make this week one to remember! Keep getting in that double under practice every week day and log it in your CrossFit ATP app.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 1 - 3 PM (NEW SUNDAY OPEN GYM TIMES)

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

EVENTS:

CrossFit ATP Showdown: For three Fridays in a row, 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) Each Friday, heats will start at 5:30.

• February 28th
• March 7th
• March 14th

Saturday 3/1/25 after the 10 AM class- Open Ready Mobility with Process Physical Therapy. After our first Friday Night Lights, Dr. Cory is going to help us recover and stay ready to crush the next two weeks of workouts.

Wednesday 3/19/25 at 6:30 pm - Mobility Workshop with Made 2 Move Physical Therapy. After three weeks of our CrossFit ATP Showdown, Dr. Emily will help us recover from all the hard work and effort that y'all will have brought to each workout.

‍Whiteboard of the Day

Push Hard, But Stay Consistent. Since this is interval work, aim for 80-85% effort per round. The reps are building every time, so athletes' rest will increase, and so should allow consistent effort to be maintained.This workout is a fast-paced power and endurance test that rewards efficiency and aggressive but smart pacing. If you and your partner can keep round times tight and minimize wasted time, you’ll rack up big scores! Attack each round like a sprint and recover during your partner’s work.

Power Snatch: Weight must be moderate, something they know they can complete a few sets touch and go without hesitation. After a few rounds, athletes can transition to fast singles if it keeps them moving and avoids prolonged rest. Some athletes will attempt to muscle snatch when they are fresh (or at least not pull under the bar) and will quickly burn out. Encourage athletes to pull themselves under the bar from Rep 1 and continue to maximize efficiency. Always recommend hook grip, and remember to relax the hands at the top of each rep. Chest stays high while driving through the floor with a strong hip drive.

Shuttle Sprint: Shuttle sprints will have athletes running back and forth to accumulate certain distances. The effort on these should be high. Athletes must touch behind the target line with both feet and 1 hand (3 points of contact) before returning. It is also important for athletes to practice their transition at the turn-around point because this is a spot where many athletes will lose time due to inefficiency. If athletes cannot perform shuttle sprints, allow them to perform a machine sprint or double/single unders of a similar time domain.

METCON:

Steamboat Springs

Freedom (RX'd)

Teams of 2

15:00 AMRAP

Partner 1: Odd Rounds (1-3-5-7…)

Partner 2: Even Rounds (2-4-6-8…)

Power Snatch (135/95)

50ft Shuttle Run

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Independence

Teams of 2

15:00 AMRAP

Partner 1: Odd Rounds (1-3-5-7…)

Partner 2: Even Rounds (2-4-6-8…)

Power Snatch (115/80)

50ft Shuttle Run

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Liberty

Teams of 2

15:00 AMRAP

Partner 1: Odd Rounds (1-3-5-7…)

Partner 2: Even Rounds (2-4-6-8…)

Kettlebell Swings (light)

50ft Shuttle Run

‍Mayhem Mini-Pump – Arms and Shoulders

3 Rounds

12 Leaning Lateral Raise @ moderate weight – maintain quality

-rest 30 seconds-

10 Barbell Drag Curls @ moderate weight – maintain quality

-rest 30 seconds-

10 Tricep Dips @ moderate weight – maintain quality

-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.