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Coach Amanda


May 19, 2024

MONDAY 05/20/2024

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’s workout combines heavy lifting and skill work.

Choose a front squat load that allows you to complete the reps through all 10 sets. This should feel heavy but allow you to maintain mostly sound mechanics throughout the workout with the ability to make corrections to any deviations on the next rep.

We’ll spend time in the warm-up building in load. Consider doing some heavier reps to help find your appropriate workout weight.

The muscle-ups don’t need to be unbroken, but you should be able to complete your reps in no more than 2 sets and in under 45 seconds each round.

If unable to maintain that stimulus on the high rings, switch to bar muscle-ups, jumping bar muscle-ups, or low-ring transitions.

Workout of the Day


EMOM 20:

Odd min | 5 front squats

Even min | 5 muscle-ups


1:00 lacrosse ball chest mash/side

1:00 scorpion stretch/side

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