WEDNESDAY 02/12/2025

YOGA TONIGHT AT 6:30 PM - BE THERE!

Thank you to everyone who made Bring a Friend Week such a success! We had 30+ friends brought and we loved having each and every one of them in the gym. Our community is the BEST! We’re kicking off this week with some exciting and challenging workouts. Monday will have athletes tackling a large set of calories, followed by a fast-paced 5-round couplet to start and end the session. Tuesday ramps things up with a descending triplet that will really test everyone’s endurance, while Wednesday’s “every 2 minutes" allows athletes to push hard on the bike before lifting heavy weights. Thursday brings a fun functional bodybuilding session to help athletes boost their pump, and Friday will feature the 13.2 Open Workout, a deceptively simple triplet that’s sure to challenge. Let’s have an amazing week!

NO SATURDAY CLASS THIS WEEK- sign up for the Community Ruck with Process PT!

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 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. (https://docs.google.com/forms/d/e/1FAIpQLSdO5EDPrUx9EAddZUJsfkd-InLKZeLe67zzUf5Jf9I6seeAew/viewform)

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. (https://crossfitatp.pushpress.com/landing/events/cal-e0e6fff4-0b20-4cf3-bcc3-c36d/login)

‍Whiteboard of the Day

Today’s workout will have athletes moving at a high intensity into heavy lifting.This workout requires quick recovery to be ready for the next set, pushing aerobic capacity and muscular endurance. Emphasis the importance of finishing the bike in under 45 seconds so we have sufficient time to lift and adjust the barbell within 2 minutes. Let's aim to have everything finished in 90 seconds or less.We want athletes to prioritize technique overload. Build up within our limits and ensure athletes understand how to change weights efficiently and smoothly.

Air Bike: Pacing should be consistent and aggressive (80%+). All-out sprinting on the bike will only result in fatiguing the legs/lungs beyond repair. Start a little conservative in the first round, see how the legs feel, and then make adjustments. Slow down the final two calories before transitioning to the barbell. Athletes should adjust the bike correctly regarding seat height and distance from the handles. Both adjustments should allow for the extension of the legs and arms but not 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. The goal is for athletes to finish in under 45 seconds.

Power Snatch: Weight must be light off the start, something they know they get complete without hesitation. Reps are completed in singles and only add weight if reps feel good and look good. Athletes need to complete 1 rep every 5 to 10 seconds (tops) to have enough time to adjust, get rest, and adjust weight before the next round. Some athletes will attempt to muscle snatch when they are fresh (or at least not pull under the bar) and will quickly burn out. Encourage athletes to pull themselves under the bar from Rep 1 and continue to maximize efficiency. Always recommend hook grip, and remember to relax the hands at the top of each rep. Chest stays high while driving through the floor with a strong hip drive.

 METCON:

Deadwood

Freedom (RX'd)

Every 2:00 (7 sets)

12/10 Calorie Air Bike

3 Power Snatch (singles, build in weight every set)

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Independence

Every 2:00 (7 sets)

10/8 Calorie Air Bike

3 Power Snatch (singles, build in weight every set)

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Liberty

Every 2:00 (7 sets)

8/7 Calorie Air Bike

8 Dumbbell Snatch (light)

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GYMNASTICS:

Gymnastics: Handstand Push-ups

Choose between the Strength Option OR the Conditioning Option (don't do both).

For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.

Strength Option:

10-minute EMOM

Odd Minute:

- Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates]

- Level 2: 20 seconds of Strict Box HSPU

- Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups

Even Minute:

- Level 1: 30 seconds of Handstand Hold [freestanding or facing wall]

- Level 2: 20-30 seconds of Handstand Hold [back to wall]

- Level 3: 20-30 seconds of Box Handstand Hold or High Plank Hold

Conditioning Option:

Death by HSPU + 2[cap at 8 min]

Minute 1: 1 Strict HSPU

Minute 2: 3 Strict HSPU

Minute 3: 5 Strict HSPU

Etc…If you fail BEFORE the time cap, hold a 20-second Handstand for each of the minutes.