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Coach Amanda


May 22, 2024

THURSDAY 05/23/2024

We've reached the start of a new week! Every workout counts, and showing up regularly is how we make real progress. As Memorial Day approaches, let us start preparing ourselves for the importance of the Hero WOD, Murph. Hero WODs are a powerful way for our community to pay tribute to and honor those who have made the ultimate sacrifice. As CrossFitters, we show love by pushing ourselves to uncomfortable places, all in an effort to say "thank you" for the sacrifices made by these heros. If you haven't watched the movie, Lone Survivor, we highly suggest watching it prior to completing Murph, as it puts a face to a name and a story to remember during the suck of the workout. That Memorial Day Monday also kicks off our Member Appreciation Week, you will NOT want to miss that week with fun things in store for each day. Lastly, our new yoga class starts up this Wednesday 5/22, bring all your friends and come enjoy a midweek stretch for those sore muscles!


CFATP Yoga | Every Wednesday @ 6:30 PM starting Wednesday 5/22

Memorial Day Murph | 5/27

Member Appreciation Week | 5/27 - 6/1

Open Gym Times this Week | Saturday 8am-noon + Sunday 1-3pm

Whiteboard of the Day

Today you’ll work through 5 rounds of handstand push-ups, front rack lunges, push presses, and run efforts.

Shoot to complete the handstand push-ups or scaled variation in 1-2 sets every round, followed by unbroken alternating reverse lunges, large or unbroken sets of lunges and push presses, and a fast run.

If you’re unable to finish a 400-meter run in under 2 minutes, scale the distance so you can push each effort and finish in under 2 minutes.

Note that the pressing combination of handstand push-ups and push presses will lead to muscle fatigue; ensure you can easily get through 8 unbroken push presses at your chosen load in the warm-up.

As we work through handstand push-ups, prioritize controlling the descent. Those who are unable to maintain control will scale to pike push-ups today.

Have fun and push through that final run!

Workout of the Day


5 rounds for time:

8 handstand push-ups

8 alternating front rack lunges (75/115 lb)

8 push presses (75/115 lb)

400-m run


2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

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