For Monday, we will be tackling a Hero Workout “Harper” in honor of Phoenix Firefighter Brad Harper for Labor Day. On Tuesday, we have a multiple-set, fast-paced interval bodyweight workout. The middle of the week consists of a descending and ascending high heart rate triplet for Wednesday. Thursday’s bodyweight workout is all about grinding through and staying moving at a consistent, non-stop effort. For Friday, it’s another descending triplet where it’s all about sustaining a push-pace effort across reps and movements. Saturday’s partner workout is a solid mash of biking, gymnastics and weightlifting, back and forth between you and your partner.
EVENTS:
Run Club at 9:30 on Sundays!
Weightlifting Club at 11:30 on Sundays!
Fri. September 19th 7 pm - CFATP Game Night at the gym
Sat. October 4th - CrossFit ATP Annual Lift-Off
WHITEBOARD:
This is a gritty conditioning test that blends cardio, gymnastics, and barbell cycling. The goal is to sustain consistent pacing across multiple rounds without redlining early. Expect your shoulders and lungs to be the main limiting factors.
METCON:
Flashover
22:00 AMRAP
Freedom (RX'd)
50 Calorie Bike
40 Burpee Over Bar
30 HSPU
20 Power Snatches (95/65)
Independence
40 Calorie Bike
30 Burpee Over Bar
20 HSPU
10 Power Snatches (75/55)
Liberty
40 Calorie Bike
30 Up/Downs
20 Bar Push-Ups
10 Power Snatches (light)
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