WEDNESDAY 04/16/2025

NO OPEN GYM SUNDAY 04/20/25

Hope you all felt all our love and appreciation for each and every one of you last week! Thanks to everyone who came out on the Ruck and congrats to those who won some cool things during our raffle. Let's get back in the gym this week and crush it! We start off the week with a workout focused on upper body muscle endurance, setting the tone for a solid training block. Tuesday brings single-arm pulling paired with moderate rep wall balls, followed by a core-crushing chipper on Wednesday that intensifies with each round. Thursday flips the script with a gymnastic descending chipper, and Friday keeps us pushing hard with devil’s presses leading into a descending rep scheme. We’ll wrap up the week on Saturday with a high-energy partner workout, alternating between meters and fast-paced rounds of double unders and toes to bar.

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

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

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS COMING SOON TO THE APP)

June 6th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

This workout is a gritty, midline-focused test of endurance with a progressive increase in bike calories, making it mentally and physically demanding. The GHDs (or V-Ups) will tax your core, making the bike feel heavier as the workout progresses. We want to be steady but aggressive (75-85%) and maintain consistency on the bike while controlling the GHD fatigue.Athletes need to be cautious about starting out too hot and putting themselves in a cardio deficit. Be smart on the bike, use your total body on both stations, and breathe through the motion.

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 a 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 first bike around 60 seconds, the second bike sub 2:15, and the final bike under 4 minutes. The final bike is where we can ramp it up for a solid finish when the end is near.

GHD situps: Pacing should be smooth and steady while trying to stay non-stop. Ensure athletes know how to adjust the GHD quickly if heights differ. Always speak to athletes about the risks of rhabdo when demoing GHDs (not to scare athletes, but to bring awareness). It’s important to mention that they should not apply heat to the muscles if they experience severe cramping, as this can make rhabdo worse. If an athlete suspects they have rhabdo or their urine turns a dark brown, they should go to the hospital immediately. The footpad setting on the GHD should allow the hips to be slightly past the peak of the hip pad while the legs are slightly bent. Focus when sitting back should be a slight bend in the knees, neutral head, and wide arms. Focus when sitting up should be an extension of the legs, throwing the arms, and breathing out. Athletes who are new or returning from a break are highly encouraged to modify this movement. Modify this movement to GHDs to parallel, strict abmat situps (hands behind the head or crossed over the chest) or abmat situps.

SKILL WORK:

Gymnastics: Ring Dips

Strength Option

6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest

Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes

Level 2: Heel Box Ring Dips / Ring Support Hold

Level 3: Ring Dips / Ring Support Pulses

Conditioning Option

Criteria to be able to do this option: 4-6 Strict Ring Dips

Workout: 6 min AMRAP

2, 4, 6, 8... Strict Ring Dips

12/10 Calories Air Bike

(Continue to add 2 strict ring dips)

METCON:

Aerosmith

Freedom (RX'd)

15/12 Calorie Air Bike

30 GHDs (Or V-Ups)

30/24 Calorie Air Bike

30 GHDs (Or V-Ups)

45/36 Calorie Air Bike

30 GHDs (Or V-Ups)

60/48 Calorie Air Bike

‍

Independence

12/10 Calorie Air Bike

20 GHDs (Or V-Ups)

24/20 Calorie Air Bike

20 GHDs (Or V-Ups)

36/30 Calorie Air Bike

20 GHDs (Or V-Ups)

48/40 Calorie Air Bike

‍

Liberty

10/8 Calorie Air Bike

25 Sit Ups

20/16 Calorie Air Bike

25 Sit Ups

30/24 Calorie Air Bike

25 Sit Ups

40/32 Calorie Air Bike