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CrossFit ATP


March 9, 2024

Saturday 03/09/2024

Friday Night Lights (FNL) is the most fun you will have working out all year, there are levels of workouts for everyone and everyone always agrees it is FUN!

Workouts for EVERY LEVEL at Friday Night Lights, and it is okay if you can't make all the events!

Whether you consider yourself a CrossFit newbie, enthusiast, fan, or community supporter, the CrossFit Open is for you. See you there!

Up Coming Gym Events

March 15th
Friday Night Lights Bash!
Food truck

Whiteboard of the Day

Today’s workout is an ascending ladder of chest-to-bar pull-ups and burpee box jump-overs. Add 2 reps to each movement until time expires.
Your goal is to get to the round of 14 or more.
To complete a burpee box jump-over do a burpee, jump up on top of the box, and then get to the other side by jumping off or stepping down. You may choose to jump completely over the box, but this is not necessary to perform the movement as prescribed.
You should be able to perform at least 4 unbroken chest-to-bar pull-ups every time you jump up on the bar. Choose a scaling option that allows you to keep moving with minimal rest.
We’ll work on the chest-to-bar pull progression that also allows for bar muscle-up practice. Remember, this is a practice session, not another workout.

Workout Of the Day


Complete as many reps as possible in 10:00 of:
2 chest-to-bar pull-ups
2 burpee box jump-overs (20/24 in)
4 chest-to-bar pull-ups
4 burpee box jump-overs (20/24 in)
6 chest-to-bar pull-ups
6 burpee box jump-overs (20/24 in)
… continue to add 2 reps to each movement in the sequence until time expires.

Skill Work

1-3 bar muscle-ups

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