SATURDAY 06/28/2025

STICK AROUND AFTER CLASS TODAY FOR OUR NUTRITION WORKSHOP!

On Monday, athletes will get their engines moving with a fast-paced multiple-set workout. Then, Tuesday is our barbell conditioning day where weight is light, calories are fast, but the time frame is short. Good luck! For the middle of the week on Wednesday, it’s all cardio as we fight through moderate distance running and rowing for four rounds. Bench and GHDs are on the menu for Thursday, where we play ping-pong back for two rounds and quick chippers. Friday is another climb down and back up the ladder that will attack every part of our body. Saturday’s partner workout is our Mayhem for Water event.

EVENTS:

Sat June 28th 11:45 AM - Nutrition Workshop

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

Sun July 13th - Carolina Summer Games in Greenville, SC (sign up for with a partner to compete or just plan on coming down to cheer everyone on!)

Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!

‍Whiteboard of the Day

Today's partner workout combines aerobic effort, grip stamina, and partner synchronization under moderate fatigue. It’s built to test communication and mental grit. The farmer holds adds time-under-tension while inactive, making the row feel more taxing and the burpees more challenging under pa re-fatigued grip and shoulders.In the final minutes, legs and lungs will be taxed. Partners must push each other to stay in sync.

Row: Pacing on the row should be moderately fast (75%+). Athletes should look to row 30-45 seconds back and forth or have a set distance that allows for 1:1 work to rest. Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that athletes can return in with the rower handle on each pull with a minimal lift of the heels and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes drive with the feet/heels at the beginning of each pull and completely finish the pull before returning in with the handle. Breathing out with each rep will assist with pacing throughout the workout.

Burpees over rower: Pacing on should be smooth and steady, with a consistent tempo. Athletes will perform burpees either facing or laterally to the rower. If choosing to go lateral, then athletes should start on opposite sides to avoid kicking one another. Athletes should use the warmup period to determine which style they prefer the most. Remind athletes that a rower is slightly higher than a loaded barbell, which increases the risk of tripping on the rower. Athletes do not have to show full extension when jumping over the rower and often find that staying low will keep cycle time higher and avoid excess range of motion. Athletes should also ensure that the rower seat is all the way forward before jumping over. Athletes can modify this movement by stepping over the rower or doing regular burpees.For the reps to be synchronized, we ask that athletes only meet at the bottom of the rep together before jumping over.

METCON:

Mayhem for Water

Freedom (RX'd)

Teams of 2

15:00 AMRAP

800m Row (split)(Partner holds Farmer Hold with 70/50s)

25 Synchro Burpees over Rower

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Independence

Teams of 2

15:00 AMRAP

800m Row (split)(Partner holds Farmer Hold with 50/35s)

25 Synchro Burpees over Rower

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Liberty

Teams of 2

15:00 AMRAP

800m Row (split)(Partner holds Farmer Hold with light DBs)

25 Synchro Up Downs

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ACCESSORY:

Core Work:

4 sets:

15 Kettlebell Side Bend (each side)

-rest 30 seconds-

12 Strict Hanging Leg Raise

-rest 30 seconds-

30 KB Front Rack Marches (each side)

-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds