On Monday we are going to tackle a fun leg grinder. Tuesday will be a three-set workout with three quick, short rounds back and forth, where you will aim for consistency across the board. Buckle up for Wednesday as we grind through eight sets of fast-paced thrusters and burpees with a 1:1 work-to-rest ratio. Thursday’s workout is a steady grind of consistent running and climbing deadlift reps. You will be challenged on Friday with holding a steady pace on the rower while navigating through some high-skilled gymnastics. Saturday’s partner workout will be a high-heart-rate mix, incorporating a solid bi’s and tri’s pump for partners.
EVENTS:
No classes this Saturday due to AMRAP 4 AUTISM- come out and support even if you aren't competing!
Run Club at 9:30 on Sundays!
Wegihtlifting at 11:30 on Sundays!
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
Whiteboard of the Day
STIMULUS: This workout is a classic ascending ladder that pairs a consistent 200m run with increasing reps of moderately loaded deadlifts. The barbell should feel light-moderate (around 50–55% of 1RM deadlift) to allow for fast, consistent sets early on and manageable breaks as the reps increase. The run acts as a built-in recovery and will quickly become a mental hurdle once the deadlift volume builds.
STRATEGY & FLOW: The run should be done at a steady but controlled pace, using it to recover and keep breathing in check. Deadlift sets will start unbroken but need strategic breaks as the rounds go on. The goal is to manage grip and posterior fatigue without falling into excessive singles or long breaks. Athletes should avoid redlining early, as the time domain and rep scheme reward sustained effort.
Deadlifts (185/125): Approach: Unbroken through the first few rounds. Begin breaking into 2-3 sets by the round of 20+. Weight should be light (50-55% of 1RM). Execution: Use a strong hip hinge and stay tight through the core. Avoid bouncing reps or letting the bar drift.
Run (200m): Approach: Keep a steady pace that allows you to get right to the barbell without hesitation. Execution: Relax your shoulders, control your breathing, and focus on quick turnover.
METCON:
Bristol Night Race
Freedom (RX'd)
20:00 AMRAP
200m Run
5-10-15-20….Deadlifts (185/125)
**For scoring your final round, the 200m Run counts as 2 reps (each rep is 100m)
Independence
20:00 AMRAP
200m Run
5-10-15-20….Deadlifts (155/105)
Liberty
20:00 AMRAP
200m Run
5-10-15-20….Dumbbell Deadlifts (light)
MINI PUMP: GLUTES
2 rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 (Or 15 Supermans)
-rest 1 minute between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
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