Welcome to 2025, CrossFit ATP! The start of a new year is the perfect time to reflect on your progress and set fresh, exciting goals for the months ahead. Whether you’re aiming to hit a new PR, improve mobility, or simply stay consistent, this is your year to push past limits and build the best version of yourself. Remember, progress isn't always linear, and each small victory—whether it's a more efficient workout or a personal breakthrough—is something to celebrate. We’re thrilled to be alongside you every step of the way as we tackle 2025 together—stronger, faster, and more focused than ever!
HOURS THIS WEEK: Monday- Normal Hours, Tuesday- 5:30 and 6:30 AM only, Wednesday: OPEN GYM 10-12, Thursday, Friday and Saturday: Normal Hours
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 11 am - 12 pm
Committed Club Month 5- Make it to 16 classes this month to earn your spot in the club + a sticker!
January 10th - CFATP Movie Night 7 PM @ Coach Jerry and Amanda's home
January 15th - Mobility Workout with MadetoMove - 6:30 PM - 7:30 PM
January 19th: GenOne Volunteer Day with Ian Joyce - In this season of giving, we have an opportunity provided by one of our members, Ian Joyce, to partner with GenOne, an amazing nonprofit that partners with talented, first generation students from underserved communities, helping them successfully navigate into and through college. We need your muscles to help assist with breaking down old desks, building new ones, and some potential landscaping. Sign up sheets will be on the whiteboard, so put your name down for a fun time of serving the community together!
Whiteboard of the Day
Stimulus for today's workout is moderate intensity with strategic sets to avoid muscle failure. Athletes will have two workouts, both that involve lunges and bench. Part 1 is meant to be light and movable for a nearly non-stop effort. Be cautious here; the weights may be light, but the volume is high. Part 2 will be a similar setup with much less volume but heavier weight. Athletes will need to take down the intensity a little to match their fatigue to sustain a consistent effort in the final three rounds.Ensure athletes choose their weights wisely and understand that it’s not about speed but consistency. Going too fast off the start will put athletes at a deficit, making it challenging to keep the stimulus in the second workout.
Dumbbell Walking Lunge: The goal is to be unbroken across all sets and rounds. Athletes will perform this movement with 1 dumbbell. The dumbbell can be held on the shoulders, on the "front rack," or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging. The dumbbell can be rested on the shoulders vertically or horizontally. Athletes should take a deep breath before lunging and breathe out when stepping out of the lunge to stabilize and engage the core. Avoid the no reps of stutter-stepping between lunge reps, resulting in a few extra inches on each step and failing to reach full extension of the hips between steps, resulting in "duck walk lunges."
Dumbbell Front Rack Walking Lunge: Athletes' goal should be to complete an entire 50ft section unbroken, and their weight should be scaled. Athletes will perform this movement with two dumbbells. The dumbbells must be held on the shoulders. The “front rack” term denotes that a full grip must always be maintained around the handles while lunging. This is the same standard typically seen in the Open and should be practiced in class. The dumbbells can be rested on the shoulders vertically or horizontally. Athletes should take a deep breath in before lunging and breathe out when stepping out of the lunge to stabilize and engage the core. Avoid the no reps of stutter stepping between lunge reps, resulting in a few extra inches on each step and failing to reach full extension of the hips between steps, resulting in “duck walk lunges.”
Dumbbell Bench: The selected weight should allow athletes to perform the sets unbroken. The first workout's weight should be much lighter but still broken up into multiple sets to avoid burnout. 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.
METCON:
Freedom (RX'd)
3 Rounds
100ft Single Dumbbell Walking Lunge (1x35/25)
30 Dumbbell Bench Press (2x35/25)
-rest 5:00-
3 Rounds
50ft Double Dumbbell Front Rack Walking Lunge (2x50/35)
15 Dumbbell Bench Press (2x50/35)
Independence
3 Rounds
100ft Single Dumbbell Walking Lunge (25/15)
30 Dumbbell Bench Press (25s/15s)
-rest 5:00-
3 Rounds
50ft Double Dumbbell Walking Lunge (35s/25s)
15 Dumbbell Bench Press (35s/25s)
Liberty
3 Rounds
50ft Walking Lunge
20 Dumbbell Bench Press (light)
-rest 5:00-
3 Rounds
50ft Single Dumbbell Walking Lunge (light)
10 Dumbbell Bench Press (light)
GYMNASTICS CORE TEST:
Choose your destiny:
Option A: One max set of toes to bar.
Option B: Max plank hold (on forearms).
Modify to knees or scale up by adding a weight to your back.
Score is number of toes to bar achieved or number of seconds for the plank hold. Note which option you chose in your comments.
