THURSDAY 04/10/2025

It's Member Appreciation Week at our gym, and we’re celebrating YOU with daily gifts all week long! Every day, we'll be handing out special surprises to show our gratitude for your commitment and hard work. On Saturday, we’ll wrap things up with a community ruck and an exciting raffle—don't miss it! This Week’s Workouts are inspired by TEAM BLACK BARBELLS for their victory in the ATP Showdown 2025. We’re kicking things off with a rowing and core-dominant couplet. Throughout the week, we’ll challenge you with a variety of workouts, including mile runs with shoulder exercises, full-body blasts, short AMRAPs, and more. Make sure to keep your energy up, because Saturday's CrossFit ATP ruck will put your time under load to the test! Saturday post-ruck will also include MIMOSAS and A MEMBER APPRECIATION RAFFLE! DON'T MISS IT!

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:

April 7th - 12th Member Appreciation Week

April 12th 9:30 AM - CrossFit ATP Community Ruck + Mimosas + End of Member Appreciation Week Raffle!

May 26th - Memorial Day Murph

‍Whiteboard of the Day

Athletes will have a grindy, full-body test of endurance and muscular stamina, blending jump rope efficiency, leg endurance, and upper-body strength. Moderate-to-high-intensity chipper with a focus on sustained effort and strategic pacing. The lunges will fatigue your legs and grip, making the later rounds of double-unders more challenging. The bear crawl + handstand push-up combo will tax the shoulders, core, and triceps.Starts manageable, but fatigue will accumulate, especially in the grip, legs, and shoulders. The last round should feel like an effort to keep moving without excessive rest.

Double Unders: Athletes should aim to complete reps in 1-2 sets. Cue athletes to keep their hands by their sides and slightly in front of their bodies to keep the rope positioned correctly. For athletes who can do double unders somewhat regularly but are still developing the skill, allow them to start with double unders each round and finish the remaining reps in singles after hitting 5+ no reps in a round. Movement can be modified to the same number of single unders. The cut-off for athletes should be under 50 seconds to keep them on pace to finish within the target time.

Bear Crawls: Athletes should aim to complete the designated distance of bear crawls in 2 sets, with scaling options provided to ensure success. During bear crawls, athletes must maintain a steady pace, keeping their knees off the ground while engaging their core for stability. Focus on pressing through the hands and moving laterally with control.

For the handstand push-ups, athletes should strive to complete in 3 sets. It’s crucial to engage the core and breathe effectively throughout the movement. Ensure there's a full extension of the arms at the top and a complete range of motion at the bottom.

STRENGTH:

Max Rep Bench Press + Burn Out Set

Week 3:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below

-rest 1:00-

Burn Out Set: Max Reps @50% of the weight performed above

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:

1RM.............Increase

<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)

125-185#.....start at 50% and increase by 5 pounds every week

190-255#.....start at 60% and increase by 5 pounds every week

260-360#.....start at 50% and increase by 10 pounds every week

>= 365#........start at 50% and increase by 15 pounds every week

METCON:

Marissa, Matt, Maureen, Robert, and Tyler

Freedom (RX'd)

100-75-50

Double Unders

200-150-100

Ft Bear Crawl

15-10-5

Strict Handstand Push Up

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Independence

75-50-25

Double Unders

150-100-50

Ft Bear Crawl

15-10-5

Pike Push-Ups

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Liberty

100-75-50

Single Unders

Ft Bear Crawl

15-10-5

Bar Push Up