WEDNESDAY 03/05/2025

YOGA TONIGHT AT 6:30 PM

Thank you to everyone who came out to our first FNL of the CrossFit ATP Showdown! Whether you competed, judged, cheered people on, or just ate some Tiny Biscuit, we appreciate YOU! Can't wait to run it back again this Friday for week 2. CLT Burger Box will be with us so again bring that same HIGH ENERGY and appetite. Heats again will begin at 5:30. Be on the look out for a tip/tricks video on 25.2 from Coach Jerry and Dr. Cory Lail this Thursday. This week, the programming will challenge athletes with a mix of endurance, strength, and grit. Starting Monday, expect a high-energy triplet for upper body endurance, while Tuesday focuses on core endurance through fatigue management, and Wednesday offers a test of grit with a blend of bike calories and fast-paced couplets; the week concludes with strategic partner work on Saturday, testing pacing and coordination.

We also are kicking off our March Be Better which is the first of three months focusing on the movements of the CrossFit Total (deadlift, back squat, and strict press.) This month we are focusing on the deadlift, and will be deadlifting during class every Monday of the month. We will test our 1 RM on March 31st to see our progress over the month. Let's get after it!

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

Committed Club Month 8- 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. Each Friday, heats will start at 5:30.

• March 7th - CLT Burger Box
• March 14th - Praise Cheeses + DJ Errick B + AFTER PARTY!

Wednesday 3/19/25 at 6:30 pm - Overhead Strength and Mobility Workshop with Made 2 Move Physical Therapy. Dr. Emily will help walk us through this common trouble point in improving some of those overhead positions and movements.

April 12th 9:30 AM - CrossFit ATP Community Ruck

‍Whiteboard of the Day

Stimulus for today's workout is moderate-steady effort. Dial in on pace and transitions. Stay smooth and efficient on the bar and gymnastics while using the time between for quick breaks. Movements and weights should allow athletes to move with a near non-stop effort. It's a mental grind with cardio peaks and barbell/gymnastics valleys.This is a high-output, full-body workout designed to tax your lungs, legs, shoulders, and mental toughness. The Air Bike efforts act as bookends and mid-workout separators, while the barbell work and gymnastics demand strength, coordination, and grit under fatigue.

Air Bike: Pacing should be consistent with a moderate, recovery-type effort (70-75%). Athletes mustn’t overdo it on the bike and put themselves in a cardio deficit where they need extensive rest before advancing. Athletes should be sure to 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. Bikes respond well to a quick, fast start and then coast down to the working pace. Athletes should aim to finish the bike in under 75 seconds. The final bike is where we can ramp it up for a solid finish.

Power Cleans: The weight should be light (-40%) so that athletes can complete unbroken sets (touch and go). Athletes should be able to approach the bar every time with full confidence in completing reps without the chance of failure. Remind athletes to drive with their legs so they don’t place unnecessary stress on the lower back. Athletes can muscle clean as long as they reach full lockout.

Wall Walk: Try not to rest too long between reps. Touch and go reps if possible. To make it a manageable standard, ensure athletes press to their knees before placing their feet on the wall, walk up to where the top of their stomach makes contact with the wall, and lower down back to the start with their hands before their feet come off the wall.

Thrusters: The weight selected should be light (40%) and always doable to allow for unbroken reps. The bar will start on the floor. Athletes will clean the bar to the front rack position. Many athletes will find that a slightly wider grip than the traditional front squat front rack will allow for an easier transition from the squat into the shoulder to overhead. The focus should be on breathing out when coming out of each squat and utilizing strong leg drive to send the bar overhead from the rack position rather than relying more on the arms. Breathing with each rep will assist with core engagement and pacing. Not having the bar in contact with the upper torso coming out of the squat will result in the majority of effort being placed on the arms rather than utilizing leg drive, meaning fast burnout on this movement. Allow athletes to modify to lighter weights or to dumbbells if mobility is an issue.

Bar Facing Burpees: Athletes must move at a moderate rate with a pace that allows consistency and a steady breathing pattern. The movement starts with a burpee and then a jump over the barbell. Athletes must face the bar during the burpee (no lateral burpees allowed). Athletes do not have to show full extension when jumping over the barbell and may find that staying lower makes the movement more efficient. Athletes must take off with two feet and land with both feet to be off the floor as most body passes over the bar. Modify this movement to burpee bar step-overs. If athletes know they can not maintain at least 10 reps every 60 seconds or less, scale the total number down.

METCON:

Freedom (RX'd)

30/24 Calorie Air Bike

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3 Rounds

10 Power Cleans (95/65)

3 Wall Walks

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30/24 Calorie Air Bike

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3 Rounds

10 Thrusters (95/65)

10 Bar Facing Burpees

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30/24 Calorie Air Bike

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Independence

25/20 Calorie Air Bike

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3 Rounds

10 Power Cleans (75/55)

3 Wall Walks

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25/20 Calorie Air Bike

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3 Rounds

10 Thrusters (75/55)

10 Bar Facing Burpees

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25/20 Calorie Air Bike

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Liberty

20/16 Calorie Air Bike

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3 Rounds

10 Dumbbell Power Cleans (light)

3 Inchworms

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20/16 Calorie Air Bike

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3 Rounds

10 Dumbbell Thrusters (light)

10 Up Downs

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20/16 Calorie Air Bike