WEDNESDAY 04/09/2025

YOGA TONIGHT AT 6:30 PM.

It's Member Appreciation Week at our gym, and we’re celebrating YOU with daily gifts all week long! Every day, we'll be handing out special surprises to show our gratitude for your commitment and hard work. On Saturday, we’ll wrap things up with a community ruck and an exciting raffle—don't miss it! This Week’s Workouts are inspired by TEAM BLACK BARBELLS for their victory in the ATP Showdown 2025. We’re kicking things off with a rowing and core-dominant couplet. Throughout the week, we’ll challenge you with a variety of workouts, including mile runs with shoulder exercises, full-body blasts, short AMRAPs, and more. Make sure to keep your energy up, because Saturday's CrossFit ATP ruck will put your time under load to the test! Saturday post-ruck will also include MIMOSAS and A MEMBER APPRECIATION RAFFLE! DON'T MISS 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:

April 7th - 12th Member Appreciation Week

April 12th 9:30 AM - CrossFit ATP Community Ruck + Mimosas + End of Member Appreciation Week Raffle!

May 26th - Memorial Day Murph

‍Whiteboard of the Day

This is a sustained aerobic capacity test designed to push athlete's ability to maintain consistent effort across multiple rounds. The focus is engine-building with a combination of rowing, over/unders, and running, all targeting different energy systems and muscle groups. Athletes need to scale the reps/distance if they are not getting at 90 seconds of rest per set.Moderate to high-intensity effort—not an all-out sprint, but challenging enough to focus on controlled breathing and efficient movement. Athletes should aim to stay consistent across all sets.

Row: Pacing on the row should be moderately fast (80%+) and wind down the last 2-3 calories. The goal should be sub-65 seconds. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that athletes can return in with the rower handle on each pull with a minimal lift of the heels and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes are driving with the feet/heels at the beginning of each pull and completely finishing the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout.

Over/Unders: A band will be set up on the rig approximately knee height and athletes will begin behind the band, jump over the band and crawl back to the start position. Focus on a smooth pace and adjust the band height to keep consistent.

Run: Whether you choose outside or Air Runner/TruForm, the pace should be moderate-fast (80%). Save the sprint effort for the final set. Encourage athletes to focus on a consistent breathing pattern. Scale down the distance if athletes struggle to stay under 60 seconds. If an indoor Shuttle Run option is needed, the run can be modified to 10 Shuttle Runs, where each rep is 25 feet down + 25 feet back.

METCON:

Adam, Eli, Jenn, and Josh

Freedom (RX'd)

Every 5:00 (5 sets)

20/16 Calorie Row

10 Over/Unders

200m Run

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Independence

Every 5:00 (5 sets)

15/12 Calorie Row

8 Over/Unders

200m Run

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Liberty

Every 5:00 (5 sets)

12/10 Calorie Row

4 Over/Unders

100m Run