TUESDAY 04/15/2025

NO OPEN GYM SUNDAY 04/20/25

Hope you all felt all our love and appreciation for each and every one of you last week! Thanks to everyone who came out on the Ruck and congrats to those who won some cool things during our raffle. Let's get back in the gym this week and crush it! We start off the week with a workout focused on upper body muscle endurance, setting the tone for a solid training block. Tuesday brings single-arm pulling paired with moderate rep wall balls, followed by a core-crushing chipper on Wednesday that intensifies with each round. Thursday flips the script with a gymnastic descending chipper, and Friday keeps us pushing hard with devil’s presses leading into a descending rep scheme. We’ll wrap up the week on Saturday with a high-energy partner workout, alternating between meters and fast-paced rounds of double unders and toes to bar.

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

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

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS COMING SOON TO THE APP)

June 6th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

Athletes are back squatting at the weight they used last week (+ their weekly increase amount) for 20 reps. This strength cycle can be just as mentally taxing as it is physically taxing, so athletes should get mentally prepared before their attempt and stay focused on breathing and control. The volume will stay the same across the coming weeks, with the weight increasing incrementally. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath at the top of each rep, brace, and then breathe out when coming out of the squat. Make sure that the lifting area is clear of loose items, and take a moment to teach athletes how to bail from a failed squat by demoing with a PVC pipe.

Stimulus is moderate pacing across the entire workout. Dumbbell weight should be challenging but manageable across all sets with appropriate pacing. Do not allow athletes to use a weight they cannot maintain good form and control. Athletes should be strategic in the way that reps are split up in order to preserve quality movement and grip.Smooth and steady at the start. Try to keep similar round times, and don’t go for broke early on with the wall balls. Longer rest periods should be taken between the movements.

Single Arm Dumbbell Clean: Athletes will begin with one dumbbell on the floor between their feet (recommended). All 10 reps must be completed on one arm before switching. Only one end of the dumbbell has to make contact with the floor, and the elbow must pass through the dumbbell at the top of the rep with full extension of the body for the rep to count (no hammer curls). Push the hips back (loading the hamstrings), drive with the legs, and explosively open the hips to propel the dumbbell to the shoulder. Breathing in at the top of each rep and maintaining an engaged core when bringing the dumbbells down will help maintain midline stability. Athletes should choose a weight they can perform 6-10 reps at a time.

Wall balls: Athletes should consistently choose a weight to complete reps in 1-2 sets. Athletes must pass through a full squat and then throw the ball to a 10ft target for men and a 9ft target for women. Athletes should focus on breathing with each rep (breathing out as they come out of the squat and in while at full extension), and cycling the arms so that premature arm fatigue is avoided. For athletes who have difficulty finding depth, place a wall ball on a hi-temp plate as a target to squat. Modify this movement by lowering the weight of the ball or allowing wall ball thrusters to be performed.

METCON:

Rolling Stones

Freedom (RX'd)

4 rounds

10 Right Arm Dumbbell Cleans (70/50)

10 Left Arm Dumbbell Cleans (70/50)

20 Wall Balls (20/14)

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Independence

4 rounds

10 Right Arm Dumbbell Cleans (50/35)

10 Left Arm Dumbbell Cleans (50/35)

20 Wall Balls (14/10)

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Liberty

4 rounds

10 Right Arm Dumbbell Cleans (light)

10 Left Arm Dumbbell Cleans (light)

10 Wall Ball Thrusters (light)

STRENGTH:

Back Squat

1x20

Week 4: 20 Rep Back Squat (+2.5-15 lbs from last week), based on the chart below

During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.

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