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CrossFit ATP


March 10, 2024

Monday 03/11/2024

With workouts designed to challenge and inspire, FNL is more than just a workout – it’s an opportunity to discover what you’re truly capable of. So, lace up those shoes, chalk up those hands, and get ready for the last week of the Open!

Friday Night Lights (FNL) is the most fun you will have working out all year, there are levels of workouts for everyone and everyone always agrees it is FUN! Workouts for EVERY LEVEL at Friday Night Lights, and it is okay if you can't make all the events!

Up Coming Gym Events

March 15th
Friday Night Lights Bash!
Food truck

Whiteboard of the Day

Today, we’ll hit a fun partner workout.
Plan to take turns sprinting each round; while one partner works, the other recovers before going again.
Try to keep every round under a minute, using the rest time to recover for another sprint effort.
Choose a light barbell that allows for unbroken reps every round.
Use a higher-than-normal wall-ball shot target, but not so high that any round takes more than 2 sets to complete.
Following the workout, plan to spend some time stretching and recovering before leaving.

Workout Of the Day


As many reps as possible in 20 minutes with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)
– Each partner completes a full round before switching. One partner works at a time.


1 set:
200-meter recovery walk
1:00 couch stretch/leg

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