SATURDAY 08/09/2025

Let's get ready to crush another week! On Monday, you will face a high-rep heart-pumping workout that requires maintaining aggression and consistency from the beginning. Tuesday's session features a steady AMRAP with increasing burpee reps, followed by 4x50ft shuttle runs. Midweek offers a challenging mix of gymnastics and weightlifting. Thursday's workout is tailored for bodybuilders aiming for a good pump and some cardio. Friday's focus is on barbell conditioning, combining various skills with minimal rest. Saturday's partner workout involves straightforward, tough work focused on endurance.

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EVENTS:

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

Sat August 30th - Mobility and Mimosas with Made 2 Move Physical Therapy

Another Evening in the Park TBD

Sat. October 4th - CrossFit ATP Annual Lift-Off

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‍Whiteboard of the Day

STIMULUS: This team-oriented workout blends aerobic endurance with moderate-to-high repetition power lifts. The combined workload is designed to shift between cardiovascular demand and total-body strength work, creating a steady and rhythmic grind. The sandbag cleans over a high box will tax the posterior chain, grip, and coordination.

STRATEGY & FLOW: Maintain an even effort on the 3200 m run so athletes stay together and recover heat rate before the sandbag work. During cleans, both partners should stay close in pacing to avoid idle time, rest should be active and brief. Repeating this structure twice requires consistent effort, fueled transitions, and attention to technique under fatigue.

HOW TO APPROACH: Run together at a conversational pace, something like 2:00–3:00 per 400m. Use the run to clear your head and prep mentally. On the cleans, stay long through the hinge, drive through the heels, and avoid rushing. Athletes should aim for consistent sets with short breaks. Think rhythm, not redline.

3200 m Team Run: Approach: Pick a steady pace that suits the slower partner. This is a build, not a sprint. Execution: Stay upright, use long strides, and breathe rhythmically together.

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METCON:

Karner Blue Butterfly

Freedom (RX'd)

Teams of 2

3200m Run (together)

100 Power Cleans (135/95))

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Independence

Teams of 2

3200m Run (together)

100 Power Clean (115/85)

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Liberty

Teams of 2

2000m Run (together)

50 Dumbbell Power Clean (light))

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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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