SATURDAY 06/14/2025

A new week at the gym means a fresh set of opportunities to get better, push your limits, and have fun doing it. Great job completing the CrossFit Total! So many PRs and solid lifts — truly a great capstone to this strength cycle! This week kicks off Monday with a descending bench press ladder paired with a moderate run to keep the blood flowing. Tuesday is all about cardio and managing your engine with a 1:1 work-to-rest interval format. As the week continues, expect upper body stamina tests, lifting maxes, mixed-modal conditioning, and a Saturday partner grinder straight from the Syndicate Crown — let’s get after it!

EVENTS:

June 13th 9 pm Despicable Me @ Midwood Park

June 21st 7 pm Evening in the Park @ Veteran's Park

June 28th 11:45 AM - Nutrition Workshop

July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

This team workout is a high-volume chipper designed to challenge aerobic capacity, grip stamina, gymnastics skill, and barbell cycling under fatigue. Each movement taxes a different system, and together they create a full-body grind that rewards smart pacing and efficient transitions.The goal is to move consistently through large chunks of work while avoiding failure in the toes-to-bar and maintaining clean reps on the front squats. Partner communication and rhythm are key, especially in transitions and managing rest.

Air Bike: Athletes should aim to keep bike effort around 80% and only stay on the bike for amounts that will allow them to stop before reaching burnout or heavy leg fatigue and continue that pace for roughly a 1:1 ratio of work to rest.Athletes should discuss a strategy of transitions before workouts and a.) switch after a certain amount of calories (works well for equally paired athletes) or b.) switch after a certain amount of time (works well for athletes who may be stronger partner on the bike. If a pair has athletes of an extreme height difference, they are allowed two separate bikes but must wait until one athlete is off their bike before athlete 2 gets on their bike. Ramping the bike up for an initial 4-6 seconds and coasting down to do a maintenance pace for the remaining calories will keep teams moving efficiently.

Toes to bar: Athletes should perform toes to bar if they can consistently perform 5+ reps unbroken. I would love for these to be performed unbroken across sets. For athletes who have difficulty stringing reps together, the timing from knees to elbows will allow athletes to feel the timing needed for toes to bar. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups.

Bar facing Burpees: Athletes must move at a moderate rate with a pace that allows consistency and a steady breathing pattern. The movement starts with a burpee and then a jump over the barbell. Athletes must face the bar during the burpee (no lateral burpees allowed). Athletes do not have to show full extension when jumping over the barbell and may find that staying lower makes the movement more efficient. Athletes must take off with two feet and land with both feet to be off the floor as most body passes over the bar. Modify this movement to burpee bar step-overs. 5-10 reps back and forth should be the goal, not singles.

Back Squats: The weight should be light (-40%) and allow unbroken sets of 10 across. Athletes will take the bar from the floor. The barbell should be cleaned to the front rack position.  Taking a deep breath in at the top and breathing out from the squat will assist with stability and core engagement. If athletes cannot do a front squat, allow them to modify to a front squat or goblet squat.

METCON:

Bring a Friend!

Freedom (RX'd)

Teams of 2

100/80 Calorie Air Bike

100 Toes to Bar

100 Bar Facing Burpees

100 Back Squats (115/85)

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Independence

Teams of 2

80/64 Calorie Air Bike

80 Toes to Bar

80 Bar Facing Burpees

80 Back Squats (115/85)

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Liberty

Teams of 2

50/40 Calorie Air Bike

50 Hanging Knee Raies

50 Up Downs

50 Dumbbell Front Squats (light)