TUESDAY 04/29/2025

We are entering another awesome week of opportunities to get stronger today than yesterday. Monday kicks things off with a Murph Prep-style workout without the pulling, which we’ll make up for later in the week. Tuesday’s workout is the big finale, pushing athletes to dig deep and move like their life depends on it. Midline March takes over Wednesday, so be sure to scale and adjust depending on each athlete’s fitness and skill level. Thursday brings Heavy Isabel — a serious challenge without being back-breaking — and Friday features a workout inspired by Christian Quiros Rojas, our Member Appreciation Week winner! Saturday wraps it all up with a fun partner triplet of running, lunging, and heavy power cleans, plus some awesome Strength/Accessory pieces throughout the week like 20-Rep Back Squats, Gymnastic Ring Dips, Mini Pump Core, Squat Snatch/Snatch Push Press work, and a Max Rep Bench Press Burnout.

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 ON THE APP)

June 7th 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

I wish we could put $3,000 on the line again for this workout to inspire athletes. This is a high-intensity sprint-style workout with a gymnastics centerpiece. It’s designed to spike our heart rate on the bike while testing bar muscle up capacity under fatigue. Then, get back on the bike and see if you have enough in the tank for a sprint to the finish.

Athletes need to play to their strengths and be smart about their weaknesses. If you plan to break up the muscle ups for multiple sets, then push harder on the first bike. If you can go unbroken, dial it back just a little on the first bike to do so. On that final bike, we want athletes to go to that dark place.

Air Bike: This will be hard to get across, but I want this aggressive on both bikes, and I want it to hurt at the end. Athletes should aim to push with a controlled sprint (60-90 seconds) without completely redlining. Athletes should be sure to adjust the bike correctly regarding seat height and distance from the handlebars. Both adjustments should allow for the extension of the legs and arms, but not a 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. That second bike is all heart and whatever is left in the tank, and finish strong.

Bar Muscle Ups: Athletes should only perform these if they are proficient in the movement, especially under heavy fatigue. If athletes know they can’t finish the workout in 4 sets or fewer, they should scale reps or movement. A solid kip will be needed to perform BMU consistently. Keeping the legs long and together during the kip will help focus the momentum and drive from the kip in one direction, resulting in a strong kip. For athletes with difficulty with turnover, ensure that the wrist is closer to a false grip position rather than a dead hang. Movement can be modified to burpee pull ups or muscle ups from a box (ensure that the box is stable and oriented to prevent tipping over)

SKILL WORK:

Gymnastics:

Ring Dips

Strength Option

6 rounds alternating between each skill:

40 seconds of work/20 seconds of rest

Level 1: Heel Assist Box Dips / Support Hold between boxes

Level 2: Heel Box Ring Dips / Ring Support Hold

Level 3: Ring Dips / Ring Support Tuck Ups

Conditioning Option

Criteria to be able to do this option: 4-6 Strict Ring Dips

Workout:

6 min AMRAP [Score is total Ring Dips]

Max Unbroken Strict Ring Dips

12/10 Calories Row

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METCON:

Event 5

Freedom (RX'd)

30/24 Calorie Air Bike

20 Bar Muscle Ups

30/24 Calorie Air Bike

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Independence

25/20 Calorie Air Bike

15 Bar Muscle Ups (OR 30 Chest to Bar Pull Ups)

25/20 Calorie Air Bike

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Liberty

20/15 Calorie Air Bike

30 Jumping Pull Ups

20/15 Calorie Air Bike