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Coach Jerry


April 10, 2024

THURSDAY 04/11/2024

This week, let's focus on the power of consistency and trusting the process. Every time we step into the gym, we have the opportunity to push ourselves, grow stronger, and conquer new challenges. So let's commit to showing up, giving it our all, and trusting that with time and dedication, we will see progress and results. Remember, it's not about being perfect, it's about putting in the effort and believing in ourselves. Let's crush this week!

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Up Coming Gym Events

Open Gym Times this Week - Saturday 8am-noon | Sunday 1-3pm
CrossFit ATP Guys Night - 4/20
Crowders Mountain Take Over - 4/28
Memorial Day Murph 5/27

Whiteboard of the Day

Today, we have a fun AMRAP that combines quick lunging with strict shoulder-fatiguing movements. Shoot for 5-8 rounds with strict pull-ups in 1-2 sets every round and a light kettlebell load that allows for unbroken press sets. Choose a challenging strict pull-up variation, but one that takes no more than 1:00 on them per round. We will go for a heavy weighted strict pull-up or some strength-building variation before the workout. Stick around for some post-workout recovery!

Workout Of the Day

Skill Work

On a 10:00 clock:

Build to a heavy weighted strict pull-up or your first strict pull-up



30 walking lunges

6 strict pull-ups

5 KB strict presses/arm (26/35 lb)

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