THURSDAY 07/03/2025

WELCOME TO JULY - ONE CLASS ON JULY 4TH @ 9AM!

On Monday, you will grind through a nasty 4-rounder where legs are under constant attack. Then, for Tuesday, it’s all about how badly you want to hurt on a quick fire breather. The middle of the week will be our barbell cycle day, where we mix in a high-skilled movement with the barbell. Thursday will be something as you’ll team up and go through a series of plank holds while their partner completes a fixed amount of calories on a machine. For the 4th of July, we have a memorial workout, “The Ginger.” The partner workout for Saturday will be a fun, multiple-set chipper with some heavy sandbags and burpee box get-overs.

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EVENTS:

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

Sun July 13th - Carolina Summer Games in Greenville, SC (sign up for with a partner to compete or just plan on coming down to cheer everyone on!)

Fri July 18th - Evening at the Pool

Sat July 26th - Evening in the Park

Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!

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‍Whiteboard of the Day

This is a grind-style aerobic workout built around machine power output paired with static core integrity. The twist: if the partner holding the plank breaks, the other must stop their machine effort until they resume. This creates pressure on both ends, output with control and holding with purpose.

The workout is 9 rounds total (3 of each variation), alternating roles every round. It rewards teams that can communicate effectively, hold their positions, and remain mentally composed.

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GYMNASTICS:

Handstand Walk Practice

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METCON:

Freedom (RX'd)
Teams of 2
3 Rounds:
Partner 1: 12/10 Calorie Machine
Partner 2: Plank Hold (elbows)
-switch when the calories are complete-

Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (right elbow)
-switch when the calories are complete-

Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (left elbow)
-switch when the calories are complete-

Independence
Modify the machine to 10/8 calories each time

Liberty
Teams of 2
9 Rounds:
Partner 1: 8/7 Calorie Machine
Partner 2: Knee Plank Hold (elbows)
-switch when the calories are complete-

Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.