THURSDAY 08/14/2025

Let's kick off the week with a high-skill chipper with barbell cycling and gymnastics. Tuesday’s workout brings us three 5:00 AMRAPS where there's no time to rest—just grit and grind. On Wednesday, it's all about quads and hamstrings as you push through three tough sets of biking and lunging. Thursday calls for a push pace effort as you strive to maintain consistent times during this seven-round shoulder pump. Friday's workout is pretty simple: pace yourself early and pick up tempo as reps decrease. On Saturday, the partner workout has you working simultaneously at different stations, then switching when finished, all within six minutes for five sets.

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EVENTS:

No classes this coming weekend due to the gym hosting a Gymnastics Seminar Saturday and Sunday. Weightlifting class moved to Friday Open Gym this week (15th at 6:30 PM) Run Club will still be happening Sunday morning at 10:30 but at Veteran's Park.

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

Sat August 30th - Mobility and Mimosas with Made 2 Move Physical Therapy

Another Evening in the Park TBD

Sat. October 4th - CrossFit ATP Annual Lift-Off

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‍Whiteboard of the Day

STIMULUS:This workout delivers a tight, high-rep sprint across upper body push, full-body conditioning, and jump rope coordination. The push press adds a muscular endurance demand, the burpees tax the system aerobically, and the double unders challenge rhythm and breathing. It’s a test of repeatable intensity under fatigue.

STRATEGY & FLOW: Athletes should move fast and unbroken through push press each round, then settle into a consistent pace on the burpees that allows for a controlled breathing pattern before hitting the rope. The double unders are the potential bottleneck, athletes need to stay calm and composed while under respiratory stress. Transitions should be quick but not rushed.

Push Press - Approach: Go unbroken every roundExecution: Use a strong dip-drive and avoid re-dipping under the bar. Lock out hard at the top.

Burpee Over Bar- Approach: Find a steady rhythm you can maintain across roundsExecution: Step or jump back into your burpee and jump laterally over the bar. No need to open hips fully between reps.

Double Unders- Approach: Breathe, stay relaxed in the shoulders and wristsExecution: Elbows in, wrists down and forward. If tripping, reset and focus on rhythm.

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ACCESSORY:

3 sets:

10 Landmine Press (each) @ Moderate weight – maintain control and quality

10 Landmine Twists @ Moderate weight – maintain control and quality

10 Landmine RDL (each) @ Moderate weight – maintain control and quality

*Rest 2:00 between sets

**Athletes can partner up and go 1:1 on sets

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METCON:

Moose

Freedom (RX'd)

7 rounds

7 Push Press (95/65)

7 Burpee over Bar

49 Double Unders

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Independence

7 rounds

7 Push Press (75/55)

7 Burpee over Bar

35 Double Unders

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Liberty

7 rounds

7 Dumbbell Push Press (light)

7 Up Downs

30 Single Unders