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Coach Amanda


May 23, 2024

FRIDAY 05/24/2024

We've reached the start of a new week! Every workout counts, and showing up regularly is how we make real progress. As Memorial Day approaches, let us start preparing ourselves for the importance of the Hero WOD, Murph. Hero WODs are a powerful way for our community to pay tribute to and honor those who have made the ultimate sacrifice. As CrossFitters, we show love by pushing ourselves to uncomfortable places, all in an effort to say "thank you" for the sacrifices made by these heros. If you haven't watched the movie, Lone Survivor, we highly suggest watching it prior to completing Murph, as it puts a face to a name and a story to remember during the suck of the workout. That Memorial Day Monday also kicks off our Member Appreciation Week, you will NOT want to miss that week with fun things in store for each day. Lastly, our new yoga class starts up this Wednesday 5/22, bring all your friends and come enjoy a midweek stretch for those sore muscles!


CFATP Yoga | Every Wednesday @ 6:30 PM starting Wednesday 5/22

Memorial Day Murph | 5/27

Member Appreciation Week | 5/27 - 6/1

Open Gym Times this Week | Saturday 8am-noon + Sunday 1-3pm

Whiteboard of the Day

Today, we have an ascending AMRAP ladder of box jump-overs with a single 100-ft farmers carry in between each round.

Shoot to make it to the round of 16 box jump-overs; advanced athletes could gun for the round of 20 or farther.

During the warm-up, we’ll test to ensure you can get through at least 10 box jump-overs in 45 seconds or faster to assess scaling needs.

Choose a dumbbell load that allows for unbroken farmers carries every round.

Work on fast transitions between the movements and go for that hard final push all the way through, especially as the reps increase and fatigue sets in.

At the end of class, plan to stick around for some accessory core work and group cooldown.

Workout of the Day




Box jump-overs (20/24 in)

100-ft DB farmers carry (50/70 lbs)

– Use two DBs.

– Step down from the box.




Min. 1 | Max time in a plank hold

Min. 2 | Max flutter kicks

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