Get ready for an exhilarating week ahead at CrossFit ATP! We're kicking off Monday with a Murph Prep workout and a 20-rep Back Squat to build strength and confidence. Tuesday turns up the heat with a core-blasting combo of GHD Sit-Ups and Box Jump Overs, paired with Olympic lifting and pressing. On Wednesday, challenge your endurance in an inclusive AMRAP featuring rowing and gymnastics, plus strict pull-up skill work. The intensity ramps up Thursday with fast-paced 2-minute sprints and a heavy-hitting bench press session. We close out the week with a full-body chipper on Friday and a fun, challenging partner WOD on Saturday—let’s crush it together!
Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10:30 am - 12:30 pm
Committed Club - Make it to 16 classes this month to earn your spot in the club + a sticker!
EVENTS:
May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS ON THE APP)
June 7th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)
June 28th 11:45 AM - Nutrition Workshop
METCON:
“Shake and Bake!”
Freedom (RX'd)
Teams of 2
50 Synchro V-Ups
-into-
3 Rounds (each)
Partner 1: 300/250m Row
Partner 2: 50ft Dumbbell Walking Lunge (2x50/35)
*Switch when both are completed
-into-
50 Synchro V-Ups
Independence
Teams of 2
40 Synchro V-Ups
-into-
3 Rounds (each)
Partner 1: 300/250m Row
Partner 2: 50ft Dumbbell Walking Lunge (2x35/25)
*Switch when both are completed
-into-
40 Synchro V-Ups
Liberty
Teams of 2
40 Synchro Sit-Ups
-into-
3 Rounds (each)
Partner 1: 250/200m Row
Partner 2: 50ft Walking Lunge
*Switch when both are completed
-into-
40 Synchro Sit-Ups
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
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