On Monday we are going to tackle a fun leg grinder. Tuesday will be a three-set workout with three quick, short rounds back and forth, where you will aim for consistency across the board. Buckle up for Wednesday as we grind through eight sets of fast-paced thrusters and burpees with a 1:1 work-to-rest ratio. Thursday’s workout is a steady grind of consistent running and climbing deadlift reps. You will be challenged on Friday with holding a steady pace on the rower while navigating through some high-skilled gymnastics. Saturday’s partner workout will be a high-heart-rate mix, incorporating a solid bi’s and tri’s pump for partners.
EVENTS:
No classes this Saturday due to AMRAP 4 AUTISM- come out and support even if you aren't competing!
Run Club at 9:30 on Sundays!
Wegihtlifting at 11:30 on Sundays!
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Sat August 30th - Mobility and Mimosas with Made 2 Move Physical Therapy
Another Evening in the Park TBD
Sat. October 4th - CrossFit ATP Annual Lift-Off
Whiteboard of the Day
STIMULUS: This is a high-skill gymnastics workout under moderate rowing fatigue. The row provides pacing and blood flow, while the gymnastics demands upper-body control and stamina. Athletes should aim to stay smooth and composed on each set rather than push the pace early.
STRATEGY & FLOW:Start each 5:00 interval with a strong but controlled 500/450m row. This should take around 1:45–2:00. Go straight into bar muscle-ups with as few sets as possible, ideally unbroken or 2 quick sets. Finish with a confident and deliberate handstand walk (or 2 wall walks), then rest the remaining time before the next interval. Stay consistent across all 3 sets, adjusting pace slightly if technique falters.
Row- Approach: Row at a strong pace that leaves you ready to attack the gymnastics, not gassed. Execution: Around 80-85% effort, no redlining. Stay upright in the stroke for better breathing.
Bar Muscle Ups- Approach: Focus on smooth kips and transitions. Stay composed after the row. Execution: Use hips, not arms, relax the grip and breathe between reps/sets if needed.
Handstand Walk or Wall Walks- Approach: Commit to clean, confident movement rather than rushing. Execution: Kick up with purpose, stay tight, and breathe through your core.
ACCESSORY:
Gymnastics Skill Session
Today we're taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below.
Level 1: Kip Swings and Jumping Pull Ups
Level 2: Kip Swings and Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups
Level 4: Bar Muscle UpsAdvanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers.
METCON:
Pit Now!
Freedom (RX'd)
Every 5:00 (3 sets)
500/450m Row
7 Bar Muscle Ups
25ft Handstand Walk (or 2 Wall Walks)
Independence
Every 5:00 (3 sets)
500/450m Row
5 Bar Muscle Ups (or 10 Chest to Bar)
25ft Handstand Walk (or 2 Wall Walks)
Liberty
Every 5:00 (3 sets)
400/375m Row
8 Jumping Pull Ups
25ft Bear Crawl
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