MONDAY 08/11/2025

Let's kick off the week with a high-skill chipper with barbell cycling and gymnastics. Tuesday’s workout brings us three 5:00 AMRAPS where there's no time to rest—just grit and grind. On Wednesday, it's all about quads and hamstrings as you push through three tough sets of biking and lunging. Thursday calls for a push pace effort as you strive to maintain consistent times during this seven-round shoulder pump. Friday's workout is pretty simple: pace yourself early and pick up tempo as reps decrease. On Saturday, the partner workout has you working simultaneously at different stations, then switching when finished, all within six minutes for five sets.

‍

EVENTS:

No classes this coming weekend due to the gym hosting a Gymnastics Seminar Saturday and Sunday. Weightlifting class moved to Friday Open Gym this week (15th at 6:30 PM) Run Club will still be happening Sunday morning at 10:30 but at Veteran's Park.

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

Athletes will have 15 minutes to find a 1RM Squat Snatch. For Squat Snatch, cue athletes to load the hips and drive with the legs with each rep. Once the full extension has been reached, athletes should aggressively pull themselves under the bar (moving their feet from the jumping to the landing position). When receiving the bar, athletes should “punch” into it and avoid standing too quickly before establishing a solid receive. If athletes cannot perform a squat snatch due to poor mobility, allow them to perform power snatches instead.

STIMULUS: This is a chipper-style sprint that challenges high-skill gymnastics, barbell cycling, and running under fatigue. Each run resets the heart rate but also adds to the accumulating fatigue. The movements must be executed with precision and efficiency to stay within the target time.

STRATEGY & FLOW: Expect the runs to feel progressively harder, especially after the gymnastics and barbell movements. Athletes should move efficiently on the bar muscle-ups and conserve energy for the barbell, where grip and shoulder fatigue will accumulate. Barbell loading is moderate and should be cycled in small sets or quick singles depending on proficiency.

400m Run: Approach: Treat the first 400m as a primer pace, then stay consistent on the following runs. Execution: Run at 75–80% pace to avoid early burnout.

Bar Muscle Ups: Approach: Small sets or fast singles depending on skill level. Aim for consistency. Execution: Maintain tight body positions and avoid long pauses between reps.

Power Snatch (135/95): Approach: Smooth, steady barbell cycling. Consider singles to protect grip. Execution: Focus on strong leg drive and keep the bar close. Avoid soft catches.

‍

STRENGTH:

Snatch

1x1

15:00 to Find

1RM Squat Snatch (build across sets)

‍

METCON:

Mule Deer

Freedom (RX'd)

400m Run

20 Bar Muscle Ups

400m Run

20 Power Snatch (135/95)

400m Run

‍

Independence

400m Run

15 Bar Muscle Ups

400m Run

20 Power Snatch (115/85)

400m Run

‍

Liberty

200m Run

20 Jumping Pull Ups

200m Run

20 Dumbbell Snatch (light)

200m Run