THURSDAY 03/13/2025

Thank you to everyone who came out to our second FNL of the CrossFit ATP Showdown! Whether you competed, judged, cheered people on, or just ate some CLT Burger Box, we appreciate YOU! Can't wait to run it back again this coming Friday for week 3. Praise Cheeses + DJ ERRICK B will be with us so again bring that same HIGH ENERGY and appetite. Heats again will begin at 5:30. Be on the look out for a tip/tricks video on 25.3 from Coach Jerry and special guest this coming Thursday!

As we gear up for our final Friday Night Lights, it's crucial to approach the week with the same intensity and focus we bring to every session at CrossFit ATP. Each day is an opportunity to push ourselves further, staying committed to our goals and maintaining the momentum we’ve built. Let's finish strong, showing up with the energy and dedication that will carry us through to an unforgettable finale.

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

Committed Club Month 8- 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. Each Friday, heats will start at 5:30.

• March 14th - Praise Cheeses + DJ Errick B + AFTER PARTY!

Wednesday 3/19/25 at 6:30 pm - Overhead Strength and Mobility Workshop with Made 2 Move Physical Therapy. Dr. Emily will help walk us through this common trouble point in improving some of those overhead positions and movements.

April 12th 9:30 AM - CrossFit ATP Community Ruck

‍Whiteboard of the Day

Athletes will build to a heavy 2-rep on dead stop shoulder press 10-12 minutes. The purpose of the deadstop is to eliminate the stretch reflex (or bounce) from the bottom of the press and improve the strength/ability to hold tension in the bottom position. Athletes should avoid completely relaxing at the bottom of the press and focus on maintaining tension. The barbell will be taken from the rig. Athletes may receive no assistance from the lower body when performing the rep. Athletes should brace the core before unracking the bar.

This workout is a mod-high-output push pace effort, performed twice with a 12:00 window per set. The goal is to push intensity while maintaining control across all three machines. Expect a high heart rate, heavy breathing, and muscular fatigue in the legs and lungs by the end of each set. This is a full-body engine test, so keep composure early and push hard in the back half of each set!Athletes' legs and lungs will still be recovering when the second set starts. Expect set 2 to feel significantly harder, so aim for consistent pacing across both efforts rather than blowing up in set 1.

Row: Pacing on the row should be moderate (75%) and steady. 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 a 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 in with the handle. Breathing out with each rep will assist with pacing throughout the workout.

Ski Erg: Pacing is the same as the row. Show athletes how to hand the handles off to one another for a smoother transition. Athletes should find a stance on the ski erg that allows them to stay balanced across their entire foot during each pull. Being too far forward will result in the athlete having to shorten their ROM due to running into the monitor. Being too far back will result in the athlete going onto their toes at the bottom of the pull. Cue athletes to bring their hands close to the body during the pull and utilize their body weight to assist with each pull rather than only keeping the effort in the arms (resulting in burnout). Additionally, athletes should reach maximal extension at the top of each pull to utilize their full ROM on each pull.

Air Bike: Pacing should be moderate as well (75%+). Start a little conservative in the first set, see how the legs feel, and then make adjustments. Slow down the final two calories before transitioning, and finish strong on the final set. Athletes should 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.

STRENGTH:

Dead-stop Shoulder Press

1x2

Heavy 2-rep Dead Stop Shoulder Press(Build in weight)

Pause at the bottom of each rep, while maintaining tension, before pressing.

METCON:

Eldorado

Freedom (RX'd)

2 sets (Begin set 2 at 12:00)

21-15-9

Calorie Row

Calorie Ski (or Burpees)

Calorie Air Bike

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Independence

2 sets (Every 12:00)

16-12-8

Calorie Row

Calorie Ski Erg (or Burpees)

Calorie Air Bike

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Liberty

2 sets (Every 12:00)

12-10-8

Calorie Row

Calorie Ski Erg (or Burpees)

Calorie Air Bike