Saturday 03/23/2024

As we reflect on the success of the 2024 FNL, we have SO much to look forward to throughout the year. There was so much camaraderie and support during the Open! Great job everyone!! Can't wait to see everyone continue to push themselves, support each other, and achieve their goals.

Up Coming Gym Events

CrossFit ATP Ladies Night
Crowders Mountain Take Over
Memorial Day Murph

Whiteboard of the Day

Today’s Hero workout is in honor of Maplewood, Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire on July 21, 2008 when he stepped off his fire truck responding to a call.
This Hero workout is a couplet of muscle-ups and burpees that should take you no more than 20:00.
Advanced athletes should push for a sub-10-minute workout, going unbroken for the first 3 rounds or more.
In order to tackle the muscle-ups as prescribed, you should be able to get through all 7 in less than 90 seconds every round. If that’s not manageable, reduce volume or scale to 1 muscle-up and then 6 chest-to-ring pull-ups or to low ring transitions to continue to practice this skill.
Push to finish all 21 burpees in under 2 minutes every round. Scale reps if needed to meet this stimulus.

Workout Of the Day

Metcon

5 rounds for time:
7 muscle-ups
21 burpees

Stretching

3 sets:
:30 child’s pose
:15-:30 Samson stretch/leg

we reflect on the success of the 2024 FNL, we have SO much to look forward to throughout the year. There was so much camaraderie and support during the Open! Great job everyone!! Can't wait to see everyone continue to push themselves, support each other, and achieve their goals.

Up Coming Gym Events

CrossFit ATP Ladies Night
Crowders Mountain Take Over
Memorial Day Murph

Whiteboard of the Day

Today’s Hero workout is in honor of Maplewood, Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire on July 21, 2008 when he stepped off his fire truck responding to a call.
This Hero workout is a couplet of muscle-ups and burpees that should take you no more than 20:00.
Advanced athletes should push for a sub-10-minute workout, going unbroken for the first 3 rounds or more.
In order to tackle the muscle-ups as prescribed, you should be able to get through all 7 in less than 90 seconds every round. If that’s not manageable, reduce volume or scale to 1 muscle-up and then 6 chest-to-ring pull-ups or to low ring transitions to continue to practice this skill.
Push to finish all 21 burpees in under 2 minutes every round. Scale reps if needed to meet this stimulus.

Workout Of the Day

Metcon

5 rounds for time:
7 muscle-ups
21 burpees

Stretching

3 sets:
:30 child’s pose
:15-:30 Samson stretch/leg

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