SATURDAY 09/27/2025

TODAY IS THE MIDWOOD MILE AT 4 PM!

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We have the ATP Lift Off coming right up on 10/4 from 9-12. We’ve extended the deadline to signup to Wednesday 9/24 so talk to one of the coaches about signing up! I’m also looking for 2 more volunteers to help with the event.

Starting on Monday, the workout is all pull, as the reps climb each round, you will need to be mindful of forearm fatigue. Tuesday is one of those gut-check workouts where you just put your head down and keep truckin’ along. The middle of the week will be a steady 5-round triplet that will hit all areas of the body. Use the clock and see if you can keep a consistent pace across all rounds. The Thursday workout is a solid, high-skilled multiple-set couplet where you will push to complete it under 5:00. For Friday, it’s an up-tempo short amrap where you’ll need to push through the first two movements for enough time to chip away at the handstand push-ups. On Saturday, the partner workout is about holding a consistent pace/sets for both partners to sustain a non-stop effort.

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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

Sat. October 4th 9 am - CrossFit ATP Annual Lift-Off

October 13 - 18 BRING A FRIEND WEEK

Sat. October 18th - Metavivor Breast Cancer Fundraiser 5K

Sat. November 8th 4 pm - Friendsgivings

Sat. November 15th - Novant Health Race Event (5K, half, full)

TBD CHAD 1000X

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WHITEBOARD:

STIMULUS - This team workout blends endurance, barbell strength, and teamwork efficiency. The opening and closing burpees test aerobic pacing together, while the middle chunk of row calories and bench press requires partners to coordinate work-rest cycles. With both working simultaneously but on different stations, the stimulus demands communication, stamina, and sustainable sets to keep progress steady.

STRATEGY & FLOW - The burpees should be at a moderate pace, fast enough to set the tone, but not so fast that the bench press falls apart early. During the main section, one athlete rows while the other works on bench press, switching often to prevent muscular or aerobic failure. Transitions should be clean and deliberate to minimize downtime. The closing synchro burpees are the separator, rewarding teams that managed fatigue and kept output high.

Synchro Burpees - Approach: synchro at bottom of burpee so stay side by side. Execution: Smooth breathing, steady cadence, don’t surge.

Row - Approach: Short aggressive sets to maintain high wattage.Execution: Legs drive, hips swing, arms finish, recover on return.

Bench Press - Approach: Break into repeatable sets, avoid muscular failure. Execution: Full ROM, bar to chest, press to full lockout, control bar path.

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METCON:

Rocky Top

Freedom (RX'd)Teams of 2

50 Synchro Burpees

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150/120 Calorie Row

150 Bench Press (115/80)

* Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired.

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50 Synchro Burpees

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Independence

Teams of 2

50 Synchro Burpees

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120/100 Calorie Row

120 Bench Press (95/65)

* Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired.

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50 Synchro Burpees

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Liberty

Teams of 2

25 Synchro Up/Downs

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100/80 Calorie Row

100 Dumbbell Bench Press (light)

* Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired.

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25 Synchro Up/Downs