THURSDAY 05/15/2025

A new week at CrossFit ATP means new opportunities to get better, push harder, and grow stronger. On Monday, we’ll kick off Murph Prep—bring your weighted vest if you’re ready for the extra challenge. Tuesday brings a mix of burpees to a target and single unders, a combo sure to elevate your heart rate. Wednesday's 12:00 AMRAP is designed for nonstop movement, while Thursday will test your midline endurance with a similar pacing style. Friday delivers a fun and strategic challenge with descending reps and rising weights and box heights. We’ll finish the week strong with Saturday’s fast-paced partner AMRAPs—sync up, go hard, and enjoy the grind together!

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10:30 am - 12:30 pm

Committed Club - Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS ON THE APP)

June 7th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

This is a midline endurance and aerobic engine workout. The structure rotates between rowing for meters (cardio push) and core stamina work (sit-ups and V-ups) without any heavy lifting or complex movements, allowing for continuous, steady pacing with minimal need to stop.It’s designed to challenge your breathing, midline stamina, and aerobic repeatability across 18 minutes. Find that pace within the first round or two and try to hang on.

Row: Pacing for the row should be moderate on both distances (75%+). Athletes should adjust the damper to between a 6-8 setting. Feet cradles should be adjusted so that athlete can return in with the rower handle on each pull with minimal lift of the heels and no feelings of being “cramped” in the return position. Many athletes often have their foot cradle set too small. Ensure that athletes are driving with the feet/heels at the beginning of each pull and completely finishing the pull before returning with the handle. Breathing out with each rep will assist with pacing throughout the workout.

Abmat Situps: Sit-ups are done with an abmat at the base of the back. The thicker portion of the abmat should be closer to the athlete’s body. Legs can be positioned in any fashion, but most athletes will find that using a butterfly position (feet touching) will reduce the amount of rub on the floor and reduce the risk of “strawberrying” the lower back. Athletes must touch the ground behind their head and then sit up, touching the toes and passing the shoulders in front of the hip crease. Throwing the arms during the sit-up portion will assist in sitting up.

V-ups: Athletes will start lying on the floor with their feet together. Feet and hands must make contact with the floor. The athlete’s torso and legs must leave the ground at the same time. Athlete will close the core and touch both hands to both feet at the same time. Feet must be together, and contact with feet/hands must occur above the level of the athlete’s head. Athletes can modify this movement by choosing a different target on their lower body other than the toes (ankles, shins, knees) without worrying about the “above head level” for contact and these modified positions.

METCON:

Alright, Alright, Alright

Freedom (RX'd)

18:00 AMRAP

500/450m Row

25 Abmat Sit Ups

250/225m Row

25 V-Ups

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Independence

18:00 AMRAP

400/350m Row

25 Sit Ups

200/175m Row

25 Alternating Leg V-Ups

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Liberty

18:00 AMRAP

300/250m Row

15 Sit Ups

150/125m Row

15 Crunches

MINI-PUMP:

Legs and Glutes

3-4 rounds:

10 Dumbbell Cossack Squat @ moderate weight RPE 7

-rest 30 seconds-

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

-rest 30 seconds-

12 Supermans-

Rest 2 minutes between rounds-