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Coach Amanda


May 24, 2024

SATURDAY 05/25/2024

We've reached the start of a new week! Every workout counts, and showing up regularly is how we make real progress. As Memorial Day approaches, let us start preparing ourselves for the importance of the Hero WOD, Murph. Hero WODs are a powerful way for our community to pay tribute to and honor those who have made the ultimate sacrifice. As CrossFitters, we show love by pushing ourselves to uncomfortable places, all in an effort to say "thank you" for the sacrifices made by these heros. If you haven't watched the movie, Lone Survivor, we highly suggest watching it prior to completing Murph, as it puts a face to a name and a story to remember during the suck of the workout. That Memorial Day Monday also kicks off our Member Appreciation Week, you will NOT want to miss that week with fun things in store for each day. Lastly, our new yoga class starts up this Wednesday 5/22, bring all your friends and come enjoy a midweek stretch for those sore muscles!


CFATP Yoga | Every Wednesday @ 6:30 PM starting Wednesday 5/22

Memorial Day Murph | 5/27

Member Appreciation Week | 5/27 - 6/1

Open Gym Times this Week | Saturday 8am-noon + Sunday 1-3pm

Whiteboard of the Day

This partner workout allows athletes to perform calories on a machine of their choice, but also forces synchronized reps for challenging movements.

The sit-ups and strict knees-to-elbows must be synchronized, but you can share the work on the calories and toes-to-bars with one partner working at a time.

Expect all of these movements to interfere with one another, making them progressively more challenging. If you choose to row or ski, you may also feel fatigue in your core as well.

If you can’t perform toes-to-bars or strict knees-to-elbows, scale to lying toes-to-bars and hanging knee raises.

The knees-to-elbows at the end will be the slowest part of the workout. Hold yourselves to a high standard, touching your knees to your elbows and keeping the movement synchronized, as well.

Workout of the Day


For time with a partner:

60 synchronized AbMat sit-ups

80/120 calories

60 toes-to-bars

56/80 calories

60 synchronized strict knees-to-elbows

42/60 calories

– Use any machine for calories.


1:00 cobra stretch

1:00 couch stretch/side

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