TUESDAY 03/18/2025

TOMORROW AT 6:30 PM is the Shoulder Workshop with Made 2 Move!

Y'ALL, we don't even have enough words to describe how amazing you all are and how fun you all made our first ever CrossFit ATP Showdown! Everyone who came gave it their all, whether cheering, judging, working out, or just eating some dang good food. We have the best community our there, and we are so thankful for each one of you. This week we are back to our regularly scheduled awesomeness. We are one week away from testing our deadlift that we have been practicing every Monday this month.

This week’s workouts are designed to challenge every aspect of your fitness, from strength to skill and endurance. We kick things off on Monday with a throwback workout that still packs a punch. Don’t be fooled by its age—this one is as tough as ever! After hitting a solid strength session on Tuesday with a Heavy Single Bench Press, we’ll wrap up the upper body day with a bodybuilding-style pump finisher. Wednesday brings the week's toughest challenge with an intense bike calorie session, so be sure to adjust to each athlete’s fitness level to ensure they’re getting the right stimulus. On Thursday, you'll grind through a long row buy-in before tackling a core-crushing chipper. Friday tests your high-skill abilities with Bar Muscle-ups in a high-intensity workout. Finally, we wrap up the week with a team-based Saturday workout as we cap off our deload week and prepare for a new strength cycle. Get ready for a week that hits hard, pushes limits, and sets you up for the next level of training.

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:

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 7th - 12th Member Appreciation Week

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

‍Whiteboard of the Day

Athletes will build to a heavy single on bench press over 10 minutes. Athletes should have a spotter for all reps above 75% effort. A heavy single is not a one rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their shoulders and butt pressed back against the bench, feet firmly planted, and always finish the rep before trying to rack the barbell.

Today's workout is a push-pull strength endurance piece, focusing on upper-body stamina and muscular fatigue management. The goal is to maintain consistent pacing across all rounds, keeping rest minimal while ensuring quality reps.Maintain moderate and steady intensity throughout. This is not meant to be a sprint. Muscular fatigue will be the biggest limiter. Manage rest between movements to avoid failure.

Dumbbell Bench: The weight selected should allow athletes to perform the majority of the sets unbroken. 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.

Pull ups: Athletes should choose a variation of pull ups that will allow them to complete sets of 3-5 strict reps at a time when fresh. These sets should be of moderate difficulty if modified to a different movement, meaning that athletes should use a band tension (if banding pull ups) that will allow for the recommended number of reps above and not “slingshot” them over the bar due to too much assistance. Pull ups can be modified to banded pull ups, ring rows, or bodyweight rows on a racked bar (attached to the rig with bands).

STRENGTH:

Bench Press

1x1

Bench Press:

- Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

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METCON:

Limerick

Freedom (RX'd)

10:00 AMRAP

10 Dumbbell Bench Press (50s/35s)

5 Strict Pull Ups (Or 10 Ring Rows)

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Independence

10:00 AMRAP

10 Dumbbell Bench Press (35s/25s)

4 Strict Pull Ups (Or 8 Ring Rows)

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Liberty

10:00 AMRAP

10 Dumbbell Bench Press (light)

10 Ring Rows