MONDAY 08/18/2025

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.

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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

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‍Whiteboard of the Day

This is a leg-dominant stamina workout with a heavy dose of aerobic fatigue from the bike. The front rack lunges and step overs create a compounding challenge on the quads and glutes, demanding midline stability under fatigue. Each new couplet resets your legs but also digs deeper into muscular endurance and mental grit.

Each 21-15-9 begins with a moderate-to-high push on the bike, immediately followed by a movement that taxes the legs. Manage bike pacing to stay consistent across all three couplets. Lunges and step overs should be smooth and deliberate, keeping dumbbells stable in the front rack and using the swing through the step overs. Athletes should aim to minimize rest during transitions and move with intent under fatigue.

Calorie Air Bike: Approach: Steady output, moderate pace that allows you to get off and move right into the next movementExecution: Keep RPMs consistent, focus on breathing, and push harder on the final 9-cal round.

Dumbbell Front Rack Lunge (50ft): Approach: Keep the dumbbells locked in place, take deliberate steps, and minimize breaksExecution: Upright torso, vertical shin, full extension at the top of each step

Dumbbell Box Step Overs (20”)Approach: Stay low and controlled, one foot at a time, step down carefullyExecution: Dumbbells in hands, keep a tight midline, and use a well timed swing to help drive up and over the box.

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SKILL WORK:

5 minutes to practice and improve on one of the following...

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Level 1: Single Unders
Level 2: Double Unders
Level 3: Crossover Single Unders
Level 4: Crossover Double Unders

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METCON:

The Intimidator

Freedom (RX'd)

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@0:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*50ft Dumbbell Front Rack Lunge (50s/35s) after each set

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@10:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
10 Dumbbell Box Step Overs after each set (50s/35s) (20)

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@20:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*50ft Dumbbell Front Rack Lunge (50s/35s) after each set

Independence
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@0:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
50ft Dumbbell Front Rack Lunge (35s/25s) after each set

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@10:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
10 Dumbbell Box Step Overs after each set (35s/25s)(20)

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@20:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
50ft Dumbbell Front Rack Lunge (35s/25s) after each set

Liberty
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@0:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
25ft Single Dumbbell Lunge (light) after each set

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@10:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
10 Single Dumbbell Box Step Ups after each set (light)(20)

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@20:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
25ft Single Dumbbell Lunge (light) after each set