MONDAY 06/30/2025

WELCOME TO JULY - ONE CLASS ON JULY 4TH @ 9AM!

On Monday, you will grind through a nasty 4-rounder where legs are under constant attack. Then, for Tuesday, it’s all about how badly you want to hurt on a quick fire breather. The middle of the week will be our barbell cycle day, where we mix in a high-skilled movement with the barbell. Thursday will be something as you’ll team up and go through a series of plank holds while their partner completes a fixed amount of calories on a machine. For the 4th of July, we have a memorial workout, “The Ginger.” The partner workout for Saturday will be a fun, multiple-set chipper with some heavy sandbags and burpee box get-overs.

EVENTS:

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

Sun July 13th - Carolina Summer Games in Greenville, SC (sign up for with a partner to compete or just plan on coming down to cheer everyone on!)

Fri July 18th - Evening at the Pool

Sat July 26th - Evening in the Park

Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!

‍Whiteboard of the Day

This workout is a midline-intensive conditioning piece with a strong aerobic engine demand. The air bike elevates the heart rate, GHDs challenge core stamina, and weighted step-ups tax the glutes and legs, especially under midline fatigue. The goal is to maintain consistent rounds, moving at an 80–85% intensity while preserving posture and pacing throughout all 4 rounds.

Expect your core, glutes, and lungs to be equally challenged. This is a steady-state, midline-resilient grind.

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STRENGTH:

4 sets:
2 Hang Snatch + 1 Overhead Squat @75% of Snatch 1RM
- Complete 1 set every 2:00

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METCON:

Freedom (RX'd)
4 Rounds
18/14 Calorie Air Bike
15 GHDs
9 Double Dumbbell Step Ups (50s/35s)(24/20 box)

Independence
4 Rounds
16/13 Calorie Air Bike
12 GHDs + 6in Riser (Or V-Ups)
9 Double Dumbbell Step Ups (35s/25s) (20/16 box)

Liberty
4 Rounds
12/10 Calorie Air Bike
15 Sit Ups
9 Single Dumbbell Step Ups (light) (20/16 box)