For Monday, we will be tackling a Hero Workout “Harper” in honor of Phoenix Firefighter Brad Harper for Labor Day. On Tuesday, we have a multiple-set, fast-paced interval bodyweight workout. The middle of the week consists of a descending and ascending high heart rate triplet for Wednesday. Thursday’s bodyweight workout is all about grinding through and staying moving at a consistent, non-stop effort. For Friday, it’s another descending triplet where it’s all about sustaining a push-pace effort across reps and movements. Saturday’s partner workout is a solid mash of biking, gymnastics and weightlifting, back and forth between you and your partner.
NEW MONTH= NEW CHALLENGE- complete 10 pull-ups (strict work, no kipping) every day for the month of September. Prizes for anyone who completes 22 or more days of the month.
EVENTS:
Run Club at 9:30 on Sundays!
Weightlifting Club at 11:30 on Sundays!
Fri. September 19th 7 pm - CFATP Game Night at the gym
Sat. October 4th - CrossFit ATP Annual Lift-Off
WHITEBOARD:
Chest 2 Bar Pullups - Small, controlled sets — think 3-3-3 or unbroken if efficient.
Power Cleans - Moderate weight — should feel touch-and-go for 5+ reps when fresh but likely quick singles in later rounds.
Air Squats - Active recovery movement — smooth and unbroken pace.
Run with Plate - Cardio with grip and core fatigue.
METCON:
Harper - honoring Firefighter Brad Harper
AMRAP in 23 minutes
9 Chest-to-Bar Pull-Ups
15 Power Cleans (135/95 lb)
21 Air Squats
400 meter Run with a Plate (45/35 lb)
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