FRIDAY 06/13/2025

A new week at the gym means a fresh set of opportunities to get better, push your limits, and have fun doing it. Great job completing the CrossFit Total! So many PRs and solid lifts — truly a great capstone to this strength cycle! This week kicks off Monday with a descending bench press ladder paired with a moderate run to keep the blood flowing. Tuesday is all about cardio and managing your engine with a 1:1 work-to-rest interval format. As the week continues, expect upper body stamina tests, lifting maxes, mixed-modal conditioning, and a Saturday partner grinder straight from the Syndicate Crown — let’s get after it!

EVENTS:

June 13th 9 pm Despicable Me @ Midwood Park

June 21st 7 pm Evening in the Park @ Veteran's Park

June 28th 11:45 AM - Nutrition Workshop

July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

This is event 1 of the Community Cup. Athletes start standing tall with their back to the box. At “go,” athletes turn around and begin performing the required reps of box-overs for their competition tier. Score will be the total number of reps completed within the 20-minute time cap.

Box Overs: Pro, Advanced, and Intermediate athletes MUST jump with a two-foot takeoff. Novice and Rookie athletes may jump OR step up to the box. For safety, the box should be set up and remain at least 5 feet away from the dumbbell and handstand push-up stations. Both feet must touch the top of the box (unless the athlete chooses to jump over the box entirely). The athlete may face any direction during the box jump-over (a lateral orientation is OK). The athlete may jump over the box entirely. If so, they must pass over the box and not around it. Athletes MUST step down from the box.The rep is credited when both feet touch the ground on the opposite side.

Dumbbell Snatches: athletes do NOT need to alternate hands during the dumbbell snatches. Each rep starts with both heads of the dumbbell on the ground. Lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but NOT required. The rep is credited when knees, hips, and elbow of the working arm are fully extended and the middle of the dumbbell is in line with or behind the body when viewed from the side. The dumbbell and athlete should remain at least 5 feet away from the box for safety.

Handstand Push-ups: view the scorecard for official handstand push-up tape lines and rules. Each rep begins and ends in the lockout position with both hands touching the tape line. Any portion of the hands may be touching the line (fingers OK); Heels against the wall; Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending. At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line. Pro athletes must complete strict handstand push-ups - kipping is NOT allowed. Advanced athletes may kip or perform a strict handstand push-up. Each rep is credited when the athlete returns to the lockout position with heels on the wall, arms, hips, and legs fully extended, and shoulders in line with the body.

METCON:

Community Cup Workout #1

Freedom

AMRAP 20:00

15 box jump-overs (30/24)

10 dumbbell snatches (50/35)

5 strict handstand push-ups

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Independence

AMRAP 20:00

15 box jump-overs (24/20)

10 dumbbell snatches (35/25)

5 handstand push-ups

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Liberty

AMRAP 20:00

15 box step-overs (24/20)

10 dumbbell snatches (light)

5 push-ups

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‍SKILL WORK:

Accessory

2-3 sets:

12 Standing Landmine Twists @ Moderate weight – maintain control and quality

10 Landmine Press (each) @ Moderate weight – maintain control and quality

*Rest 2:00 between sets*

*Athletes can partner up and go 1:1 on sets