SATURDAY 09/13/2025

Starting off the week, we have a multiple-set interval piece where we prime the heart rate with some moderate-heavy thrusters and accelerate through a short distance row. For Tuesday, we present to you “Annie 2.0,” where the jump rope is doubled, but the sit reps remain the same. Wednesday is a total body 4-round beat down with the first two movements isolating the upper body and then capping off each round with a lower body grind through the lunge. Thursday will be our Sept. 11th memorial workout, where you will partner up and see how many calories you can accumulate through the 18:01 AMRAP. Then, it’s time for Friday, and it’s all about holding a pace while the wall walks increase by one rep every round, the run/box jump overs stay the same. Saturday’s partner workout will be a fun challenge as you partner up and go you separate ways, and then switch when both are completed.

KEEP UP your September Be Better: complete 10 pull-ups (strict work, no kipping) every day for the month of September. Prizes for anyone who completes 22 or more days of the month.

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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 9 am - CrossFit ATP Annual Lift-Off

Sat. November 8th 4 pm - Friendsgiving

Sat. November 15th 10 am - CHAD 1000X

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WHITEBOARD:

STIMULUS: This is a high-volume partner workout pairing monostructural endurance with heavy barbell lifting and rope climbs. The row keeps athletes under sustained aerobic load, while the squat cleans and rope climbs demand composure, strength, and technical efficiency under fatigue. Both partners must complete their station before switching, so pacing and communication are crucial.

STRATEGY & FLOW: Explanation of Flow:Partner 1 performs a 30/24 cal row.At the same time, Partner 2 completes: 3 squat cleans, 1 rope climb, 2 squat cleans, 1 rope climb, 1 squat clean, 1 rope climb.After they're both done, they switch.Repeat for 5 total rounds each.

Row - Approach: Strong but controlled, not an all-out sprint. Execution: Legs drive first, hinge hips second, arms finish last; recover smoothly on the return.

Squat Clean - Approach: Quick singles are safest and most efficient. Execution: Bar stays close, strong catch in the bottom, drive up smoothly.

Rope Climb - Approach: Smooth and efficient, avoid rushing into sloppy technique. Execution: Strong jump, clamp feet early, stand tall to minimize pulls.

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METCON:

Vasque

Freedom (RX'd)

Teams of 2

4 Rounds (each)

Partner 1: 30/24 Calorie Row

Partner 2: 3-2-1 Squat Cleans (165/115) with 1 Rope Climb after each set (Or 3 Strict Pull Ups)

Switch after both partners finish their station.

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Independence

Teams of 2

5 Rounds (each)

Partner 1:24/20 Calorie Row

Partner 2: 3-2-1 Squat Cleans (135/95) with 1 Rope Climb after each set (Or 3 Strict Pull Ups)

Switch when both partners finish their station.

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Liberty

Teams of 2

5 Rounds (each)

Partner 1: 20/16 Calorie Row

Partner 2: 5-3-1 Dumbbell Squat Cleans (light) with 1 Zombie Rope Climb after each set (Or 3 Jumping Pull Ups)

Switch when both partners finish their station.