Starting off the week, we have a multiple-set interval piece where we prime the heart rate with some moderate-heavy thrusters and accelerate through a short distance row. For Tuesday, we present to you “Annie 2.0,” where the jump rope is doubled, but the sit reps remain the same. Wednesday is a total body 4-round beat down with the first two movements isolating the upper body and then capping off each round with a lower body grind through the lunge. Thursday will be our Sept. 11th memorial workout, where you will partner up and see how many calories you can accumulate through the 18:01 AMRAP. Then, it’s time for Friday, and it’s all about holding a pace while the wall walks increase by one rep every round, the run/box jump overs stay the same. Saturday’s partner workout will be a fun challenge as you partner up and go you separate ways, and then switch when both are completed.
KEEP UP your September Be Better: 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 9 am - CrossFit ATP Annual Lift-Off
Sat. November 8th 4 pm - Friendsgiving
Sat. November 15th 10 am - CHAD 1000X
WHITEBOARD:
This wave of back squats builds on the foundation from Week 1 by adding slightly heavier percentages while reinforcing power out of the hole. The 5-3-1 structure, repeated twice, provides opportunities to work through different rep ranges while maintaining consistent posture and bar speed. Athletes should focus on bracing tightly at the top, controlling the descent, and driving through the mid-foot on the ascent. The wave design allows athletes to lift heavy without overreaching, while building confidence under challenging weights. Rest 1–2 minutes between the heavier sets to maintain quality and intent.
The dumbbell reverse fly complements the squat by strengthening the rear delts and upper back, which support posture and shoulder health. Athletes should lean slightly forward at the hips with a flat back, then raise the dumbbells outward with a soft elbow bend until they reach shoulder height, lowering under control. The movement should be strict and deliberate, avoid swinging or shrugging. If dumbbells aren’t available, band pull-aparts or cable rear delt flys can serve as alternatives. For newer athletes, lighter loads or fewer reps can be used to focus on developing proper form and shoulder control.
STIMULUS: Short, repeatable intervals pairing moderate barbell cycling with a hard 250 or 200 meter row. The thrusters spike breathing and legs, then the row demands a strong aerobic push while under fatigue. The goal is crisp, consistent execution across all six sets with minimal drop off.
STRATEGY & FLOW: Treat every interval like a controlled sprint. Thrusters should be unbroken whenever possible to protect your rest window, then hit the row at a pace you can repeat set to set. Keep transitions tight and posture composed so you can finish inside two minutes without flirting with failure early.
Thrusters: Approach: Prioritize unbroken sets to protect rest time. If needed, one quick break only. Execution: Smooth squat into an immediate vertical drive, breathe at the top, and cycle with a steady cadence.
Row: Approach: Strong but repeatable pace that you can hold all six rounds. Execution: Legs drive first, hips follow, then arms; relax on the return to manage breathing.
SKILL WORK:
Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%
Post: 3 sets of 10 DB Reverse Fly
METCON:
Arc’Teryx
Freedom (RX'd)
Every 2:30 (4 sets)
7 Thrusters (135/95)
250/200m Row
Independence
Every 2:30 (4 sets)
7 Thrusters (115/85)
200/175m Row
Liberty
Every 2:30 (4 sets)
7 Dumbbell Thrusters (light)
175/150m Row
.png)
.png)
.png)
