TUESDAY 02/04/2025

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 should avoid completely relaxing at the bottom of the press and focus on maintaining tension. Athletes may receive no assistance from the lower body when performing the rep. Take a deep breath into a braced core and breathe out as they press the bar overhead. While the bar is locked out overhead, athletes should breathe in before performing the next rep. Avoid completely relaxing at the bottom of the press and focus on maintaining tension. Keeping the glutes engaged through the lift will assist in preventing over-extension of the lower back.

We want athletes to maximize the time available for shuttle runs, athletes should maintain a aggressive pace on the rower. The 3-minute rest period allows for sufficient recovery between sets, enabling consistent effort throughout. Aim to finish the row within 1:30-1:45, adjusting the distance as needed to ensure at least 1:15 for shuttle runs.We want a hard push that gets your heart rate up quickly but doesn’t leave you completely gassed for the shuttle runs.

Row: Pacing should be aggressive (80%+) and consistent. The goal should be to keep each row under 1:45. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that the athlete 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. Athletes should try to recover slowing down the final 2-3 calories.

Shuttle Run: Pacing should be moderately fast while using the first 1-2 runs to dial into your pace. Shuttle runs will have athletes running back and forth to accumulate certain distances (25ft down/25ft back section = 1 rep). Due to the volume of crunching today athletes will NOT have to touch the hand to ground. Both feet still have to crossover the line. just keep moving no matter the speed.

STRENGTH:

Dead-stop Shoulder Press

1x2

5 sets

2 Dead-Stop Shoulder Press (Build in weight)

- every 1:30 -

METCON:

Sabercat

Freedom (RX'd)

3 sets

3:00 AMRAP

30/24 Calorie Row

Max 50ft Shuttle Runs

-rest 3:00 between sets-

* Each shuttle run rep is 25 feet down + 25 feet back.

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Independence

3 sets

3:00 AMRAP

25/20 Calorie Row

Max 50ft Shuttle Runs

-rest 3:00 between sets-

* Each shuttle run rep is 25 feet down + 25 feet back.

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Liberty

3 sets

3:00 AMRAP

20/15 Calorie Row

Max 50ft Shuttle Runs

-rest 3:00 between sets-

* Each shuttle run rep is 25 feet down + 25 feet back.