SATURDAY 07/05/2025

WELCOME TO JULY!

On Monday, you will grind through a nasty 4-rounder where legs are under constant attack. Then, for Tuesday, it’s all about how badly you want to hurt on a quick fire breather. The middle of the week will be our barbell cycle day, where we mix in a high-skilled movement with the barbell. Thursday will be something as you’ll team up and go through a series of plank holds while their partner completes a fixed amount of calories on a machine. For the 4th of July, we have a memorial workout, “The Ginger.” The partner workout for Saturday will be a fun, multiple-set chipper with some heavy sandbags and burpee box get-overs.

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EVENTS:

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!)

Fri July 18th - Evening at the Pool

Sat July 26th - Evening in the Park

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

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‍Whiteboard of the Day

This is a heavy, high-output, grunt work piece with long efforts and built-in recovery. You’re moving odd objects and clearing a tall obstacle, which demands bracing, coordination, and serious effort. The workout is designed to develop power endurance, mental resilience, and teamwork in the face of fatigue.

Each 12:00 window is one full round; partners split the work as needed. The goal is to complete each set in 8:00–10:00, leaving 2:00–4:00 of rest before the next effort.

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METCON:

Freedom (RX'd)
Teams of 2
Every 12:00 (3 sets)
150ft Sandbag Carry (150/100)
20 Burpee Box Get Overs (30/24)
10 Sandbag Cleans (150/100)
20 Burpee Box Get Overs (30/24)
10 Sandbag Cleans (150/100)
20 Burpee Box Get Overs (30/24)
150ft Sandbag Carry (150/100)
All reps are shared, with one partner working at a time.

Independence
Teams of 2
Every 12:00 (3 sets)
150ft Sandbag Carry (100/70)
15 Burpee Box Get Overs (30/24)
10 Sandbag Cleans (100/70)
15 Burpee Box Get Overs (30/24)
10 Sandbag Cleans (100/70)
15 Burpee Box Get Overs (30/24)
150ft Sandbag Carry (100/70)
Sub Double Dumbbell Power Cleans (2x50/35) for the Sandbag Cleans and Farmers Carry for the Sandbag Carry, if needed

Liberty
Teams of 2
Every 12:00 (3 sets)
100ft Sandbag Carry (light)
15 Up Downs + Box Step Ups (20)
10 Sandbag Cleans (light)
15 Up Downs + Box Step Ups (20)
10 Sandbag Cleans (light)
15 Up Downs + Box Step Ups (20)
100ft Sandbag Carry (light)