Saturday 04/08/2023

Introducing TRACKS!
We are going to be offering you tracks you can follow in addition to the daily WODs. In BTWB you can now find home workouts, extra lifting, and extra volume (compete track), these tracks are for people who want a little extra to do on their own outside the normal group workouts.

OUTSIDE NORMAL WODs YOU SAY?!
but how will I find the time????
GREAT QUESTION!!

STARTING IN MAY
Members who opt in and submit an application can gain access to our CrossFit Gym 24 hours a day, 7 Days a week! There will be a small additional fee of $25/month for 24 hour access to cover the cost of the company who will be facilitating this awesome service! The company we are partnering with Hybrid AF (athlete foundation) is going to be allowing members who pass a background check access to our facility whenever they want!

What about this new gym we see being built?
The Athletic Club!
Coach Wade has formed a new company (we are in the process of acquiring the name that we want to use for it) which is subletting the back gym from CrossFit ATP. This is the gym that has all the machines in it. While this gym is a separate business from CrossFit ATP we are going to offer CrossFit members half of memberships! Currently the plan is Athletic Club memberships by itself will run close to $200/month but people who have a CrossFit membership will get 50% off while maintaining an active CrossFit membership.

We have some more awesome things in the works for our community so stay tuned!!

Workout Of the Day

Strimulus Of The Day

Light loading that allows for 10-15 unbroken clean and jerks.

Burpee pace of 10+ reps/minute.

Significant movement interference that will cause the quads and shoulders/triceps to fatigue quickly.

Whiteboard Of the Day

Target time | 15:00-20:00.

This clean and jerk and burpee “bonanza” is a high-volume, low-load combination that you should be able to chip through at a steady pace
The loading is light, so work to string together 10-15 reps unbroken when you’re fresh.
If completing 10 unbroken reps with sound mechanics isn’t manageable, reduce the load to something that is easy to throw around, even when fatigued.
A jump down and up or step down and up can be used for the burpees so different techniques may be used to maintain consistency throughout the workout.
Before the workout, we’ll build to a heavy set of 3 shoulder-to-overheads that should be heavier than workout weight to make the workout barbell feel light!

Skill (Strength) Of the Day

EMOM 6:
3 push jerks
– Take the bar from the floor and build to a load heavier than workout weight

Metcon Of the Day

For time:
5-10-15-20-25-30:
Clean and jerks (65/95 lb)
Burpees