WEDNESDAY 03/19/2025

TODAY AT 6:30 PM is the Shoulder Workshop with Made 2 Move!

Y'ALL, we don't even have enough words to describe how amazing you all are and how fun you all made our first ever CrossFit ATP Showdown! Everyone who came gave it their all, whether cheering, judging, working out, or just eating some dang good food. We have the best community our there, and we are so thankful for each one of you. This week we are back to our regularly scheduled awesomeness. We are one week away from testing our deadlift that we have been practicing every Monday this month.

This week’s workouts are designed to challenge every aspect of your fitness, from strength to skill and endurance. We kick things off on Monday with a throwback workout that still packs a punch. Don’t be fooled by its age—this one is as tough as ever! After hitting a solid strength session on Tuesday with a Heavy Single Bench Press, we’ll wrap up the upper body day with a bodybuilding-style pump finisher. Wednesday brings the week's toughest challenge with an intense bike calorie session, so be sure to adjust to each athlete’s fitness level to ensure they’re getting the right stimulus. On Thursday, you'll grind through a long row buy-in before tackling a core-crushing chipper. Friday tests your high-skill abilities with Bar Muscle-ups in a high-intensity workout. Finally, we wrap up the week with a team-based Saturday workout as we cap off our deload week and prepare for a new strength cycle. Get ready for a week that hits hard, pushes limits, and sets you up for the next level of training.  

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:

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 7th - 12th Member Appreciation Week

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

‍Whiteboard of the Day

This is a high-intensity sprint workout that tests your ability to push hard on the bike while managing fatigue for a burpee-heavy finish. The faster you complete the bike, the less burpees you'll have to perform, making it a strategic balance between bike intensity and burpee capacity.Push hard but smart on the bike — if you go too hard and burn out, the burpees will be brutal. If you go too slow, you'll still have a ton of burpees but will have left energy on the table.This workout is meant to be challenging. I don’t want athletes barely moving on the bike. Adjust the calories so that athletes can still meet the intended stimulus on the bike and not get buried with burpees.

Air Bike: This will be hard to get across, but I want this fast and I want it to hurt. We should aim for a controlled sprint (45-75 seconds) without completely redlining. 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. Air bikes respond well to a quick, fast start and then coast down to the working pace.

Burpee to 6-inch target: Keep moving, that’s all we want. Athletes will start by standing tall and then drop to the floor, making contact with the chest/quads and the floor. Rep is completed with the athlete standing and jumping to a target six inches over their max reach when standing tall with arms extended overhead (both hands must make contact with the target simultaneously). Demonstrate the technique of keeping the legs wider to allow hinging at the hip rather than a narrower stance that requires squatting (and more work on the quads) to get to the floor. If an athlete misses the target with one hand, the jump has to be redone, but the burpee does not.Cut off for burpees is 100 reps. But they still have to finish the bike

GYMNASTICS:

Handstand Push-ups

Strength:

3 Max Effort sets, rest 1 min between sets:

Level 1: Strict Deficit HSPU

Level 2: Strict HSPU

Level 3: Box Handstand Push Ups

Level 4: Push Ups

Level 5: Elevated Push Ups

Score is reps. Note your level in comments.

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METCON:

Kilkenny

Freedom (RX'd)

For Time:

50/40 Calorie Air Bike

+Total bike seconds in Burpees to Bar

*example takes 60 seconds to get 50 cals, you have to then do 60 burpees

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Independence

For Time:

40/32 Calorie Air Bike

+Total bike seconds in Burpees to Bar

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Liberty

For Time:

30/24 Calorie Air Bike

+Total bike seconds in Up Downs