THURSDAY 09/04/2025

For Monday, we will be tackling a Hero Workout “Harper” in honor of Phoenix Firefighter Brad Harper for Labor Day. On Tuesday, we have a multiple-set, fast-paced interval bodyweight workout. The middle of the week consists of a descending and ascending high heart rate triplet for Wednesday. Thursday’s bodyweight workout is all about grinding through and staying moving at a consistent, non-stop effort. For Friday, it’s another descending triplet where it’s all about sustaining a push-pace effort across reps and movements. Saturday’s partner workout is a solid mash of biking, gymnastics and weightlifting, back and forth between you and your partner.

NEW MONTH= NEW CHALLENGE- complete 10 pull-ups (strict work, no kipping) every day for the month of September. Prizes for anyone who completes 22 or more days of the month.

EVENTS:

Run Club at 9:30 on Sundays!

Weightlifting Club at 11:30 on Sundays!

Fri. September 19th 7 pm - CFATP Game Night at the gym

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

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WHITEBOARD:

STIMULUS: This workout is designed as a grind that combines long running efforts with high-volume burpees. The goal is to challenge aerobic capacity, stamina, and mental resilience by pairing monostructural work with bodyweight conditioning. The run distances shrink in the second half, but the burpee-to-bar reps also get cut down, which means the second portion should feel like a push to the finish.

STRATEGY & FLOW: Athletes should treat this as a steady pacing workout where the run sets the tone. The opening 800m run should be controlled, not a sprint, to preserve energy for the large set of 40 burpees. The 400m run after will feel faster by comparison, and the final 20 burpees should be a strong closeout effort. Transitions matter—move directly from the run into the burpees and don’t allow extended rest.

Run: Approach: Treat the 800m as controlled and sustainable. The 400m should feel like a strong push but not a sprint.Execution: Keep cadence consistent and use relaxed breathing to settle before transitioning to burpees.

Burpee to Bar: Approach: Set a consistent rhythm early, breaking into short pauses only if necessary.Execution: Land low under the bar and jump directly into the next burpee to minimize wasted movement.

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SKILL WORK:

Gymnastics - Pulling (Week 2)

Pulling Test Day:

*No matter which level you choose, you must be able to complete 6 or more within 2 minutes. If you cannot, move to the next scaled level.

Level 1: Complete max effort Ring Rows in 2 minutes

Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes

Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes

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METCON:

Burnout

Freedom (RX'd)

800m Run

40 Burpee to Bar (6in)

400m Run

20 Burpee to Bar (6in)

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Independence

600m Run

30 Burpee to Bar (6in)

400m Run

20 Burpee to Bar (6in)

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Liberty

400m Run

20 Up Downs

200m Run

10 Up Downs