THURSDAY 06/12/2025

A new week at the gym means a fresh set of opportunities to get better, push your limits, and have fun doing it. Great job completing the CrossFit Total! So many PRs and solid lifts — truly a great capstone to this strength cycle! This week kicks off Monday with a descending bench press ladder paired with a moderate run to keep the blood flowing. Tuesday is all about cardio and managing your engine with a 1:1 work-to-rest interval format. As the week continues, expect upper body stamina tests, lifting maxes, mixed-modal conditioning, and a Saturday partner grinder straight from the Syndicate Crown — let’s get after it!

EVENTS:

June 13th 9 pm Despicable Me @ Midwood Park

June 21st 7 pm Evening in the Park @ Veteran's Park

June 28th 11:45 AM - Nutrition Workshop

July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

The goal is to move well and hit 95%+ in both lifts.

Hang Power Clean: The barbell starts on the ground. Collars must be placed outside the plates. The bar must first be deadlifted to extension of the hips and knees, with a brief pause before beginning the clean. The athlete must receive the clean ABOVE parallel. A hang squat clean will NOT count. The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands. Athletes MAY have assistance changing loads between attempts.

Front Squat: Each attempt begins on the athlete’s shoulders in the front-rack position. Any grip is permitted. Taking the bar from the rack is allowed but not required. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the athlete’s hips and knees are fully extended in the finish position, the bar is resting on the athlete’s shoulders in the front-rack position, and the athlete’s feet are in line with one another when the athlete is viewed from profile. Once the rep is credited, athletes do NOT need to re-rack the bar. Athletes MAY have assistance changing loads between attempts and MAY have assistance returning the bar to the rack. Collars must be used and be placed outside of the plates before beginning any lift.

STRENGTH:

Community Cup Workout # 3

In 20 minutes, establish:

1-rep-max hang power clean

1-rep-max front squat

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METCON:

Finisher

Teams of 2:

Freedom

Teams of 2:

8:00 AMRAP

Partner 1: Max Calorie Row

Partner 2: 20 Wall Balls (20/14)

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Independence

Teams of 2:

AMRAP 8:00

Partner 1: Max Calorie Row

Partner 2: 20 Wall Balls (14/10)

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Liberty

Teams of 2:

AMRAP 8:00

Partner 1: Max Calorie Row

Partner 2: 15 Wall Ball Thrusters (light)

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Rotate every time the other partner completes the wall balls. Score is total calories on the rower.