WEDNESDAY 02/19/2025

YOGA TONIGHT AT 6:30 PM!

A huge thank you to everyone who came out to our community ruck with Process Physical Therapy—it was an awesome opportunity to connect and push ourselves together! As we gear up for start of the CrossFit ATP Showdown in just a few short weeks, let's keep that momentum going and give it our all in our workouts this week. Showing up consistently, even on the tough days, is what drives progress, and we’re proud of everyone for doing just that. Keep it up, and let’s make this week one to remember! Keep getting in that double under practice every week day and log it in your CrossFit ATP app.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 1 - 3 PM (NEW SUNDAY OPEN GYM TIMES)

Committed Club Month 7- Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

CrossFit ATP Showdown: For three Fridays in a row, 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) Each Friday, heats will start at 5:30.

• February 28th
• March 7th
• March 14th

Saturday 3/1/25 after the 10 AM class- Open Ready Mobility with Process Physical Therapy. After our first Friday Night Lights, Dr. Cory is going to help us recover and stay ready to crush the next two weeks of workouts.

Wednesday 3/19/25 at 6:30 pm - Mobility Workshop with Made 2 Move Physical Therapy. After three weeks of our CrossFit ATP Showdown, Dr. Emily will help us recover from all the hard work and effort that y'all will have brought to each workout.

‍Whiteboard of the Day

Pause Back Squat:How to approach the lifts-Try and reach a heavy 2-rep in 6-8 working sets-Pause should be 2-3 seconds at the bottom. Have athletes focus on a controlled descent, tight core, and tall torso. Be explosive out of the hole and press up on the bar (DON'T PULL DOWN).-This is NOT a max lift, but a good, comfortable, and controlled set. Not trying to reach failure.

This workout is a gritty leg endurance challenge with a mix of power output and strength under fatigue. Each round should feel like a strong push but not an all-out sprint. You’re balancing intensity and sustainability over 5 sets. The goal is to stay consistent across all 5 rounds. Don’t let the first round be your fastest. If you go too hot early, your squats and lunges will suffer. 2:30 is the time cap, so let’s scale appropriately for athletes to keep the intended stimulus.This workout is about staying controlled and efficient while fighting leg fatigue. Find a pace that feels tough but repeatable. The real test is whether you can maintain or slightly improve your times in later rounds.

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 set, see how the legs feel, and then make adjustments. Slow down the final two calories before transitioning to the squats. 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.

Back Squats: Weight needs to be moderate(-60% or less of 1RM Back Squat), where athletes can move smoothly and steadily without hesitation or the risk of failure. Athletes must be cautious about getting loose at the bottom while trying to move too fast. Remind athletes to stay tight and keep the chest up while maintaining the squat standards. Full depth and reach extension at the top. Stay consistent from rep to rep. Weight should be taken from the rack, and athletes should aim to complete sets unbroken.

Walking Lunge: The goal for athletes here is to maintain a consistent pace that allows for non-stop walking. Aim to be smooth and steady while heavily focusing on controlled breathing and heart rate. Lunges are performed with body weight only. Athletes should breathe in before lunging and 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.”

STRENGTH:

Pause Back Squat

1x1

Build up to a Heavy Back Pause Squat (3-seconds) in 15:00

METCON:

Telluride

Freedom (RX'd)

Every 3:00 (5 sets)

12/10 Calorie Air Bike (Or Standing Bike Erg)

8 Back Squats (185/125)

50ft Walking Lunge

* Bar can be taken from the rack.

‍

Independence

Every 3:00 (5 sets)

10/8 Calorie Air Bike (Or Standing Bike Erg)

8 Back Squats (155/105)

50ft Walking Lunge

* Bar can be taken from the rack.

‍

Liberty

Every 3:00 (5 sets)

8/7 Calorie Air Bike (Or Standing Bike Erg)

8 Dumbbell Front Squats (light)

25ft Walking Lunge