TOMORROW IS GAME NIGHT AT 7 PM AT THE GYM!
Monday is a grueling 5-round lower-body workout that requires athletes to spend a significant amount of time with their dumbbells. Tuesday's workout is all grip and rip through consistent calorie rowing and increasing farmer carry distances. For Wednesday, it's not Fran, but it could be worse as we try to stay aggressive through descending reps of thrusters and burpees. We have a steady monstructural reset workout scheduled for Thursday to facilitate a good active recovery before we light it up on Friday. To end the week, it's barbell cycling, squatting, and gymnastics all smashed into a fast-paced 10:00 amrap. Saturday's team workout is a short session of sprint work and AMRAP intervals for partners.
KEEP UP your September Be Better: 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 9 am - CrossFit ATP Annual Lift-Off
Sat. November 8th 4 pm - Friendsgiving
Sat. November 15th 10 am - CHAD 1000X
WHITEBOARD:
Deadlift (Wave 3) - This wave continues to build raw pulling power from the floor by using the deficit setup, challenging athletes to stay tight and strong through the bottom range of motion. Two full waves of 3-2-1 give multiple exposures to heavier loads while reinforcing consistent bar speed and posture. Athletes should focus on bracing, keeping the bar close, and driving through the legs rather than pulling early with the back. These heavier percentages demand patience and attention to form. Rest 2–3 minutes between heavy sets for quality execution.
Dumbbell Arnold Press - The Arnold press develops shoulder strength, stability, and mobility while complementing the pulling focus of the deadlift. Starting with dumbbells in front of the shoulders, palms facing you, athletes rotate the wrists outward while pressing overhead to full extension. This variation trains a larger range of motion and challenges shoulder stabilizers more than a standard press. Use a moderate weight that allows controlled rotation and lockout. If dumbbells aren’t available, athletes can substitute with standard dumbbell or barbell overhead press. For those with limited mobility, landmine presses or seated neutral-grip presses are effective alternatives.
STIMULUS: This is an interval-style workout that blends machine sprints with shuttle run endurance. The goal is to finish the bike and row fast but repeatable, then use the remaining time in each interval to accumulate shuttle run distance. The two-and-a-half-minute work windows force intensity, while the equal rest ensures recovery and repeatable efforts.
STRATEGY & FLOW: Athletes should push hard on the machines. Each one should take :35–:45 at a strong pace. This leaves around 1:00–1:15 for shuttle runs. Consistency across all four sets is the priority; don’t redline so hard early that the last intervals collapse. Expect the shuttle runs to feel heavier as legs fatigue, so pacing on machines must be aggressive but sustainable.
Air Bike - Approach: Hit hard early to get the flywheel moving, then hold steady.Execution: Big leg drive, arms secondary, keep cadence high without redlining.
Row - Approach: Maintain strong, smooth pulls, don’t overpull and spike HR.Execution: Legs drive first, hips and arms follow, controlled recovery.
Shuttle Runs - Approach: Fast turnarounds, no wasted steps at lines.Execution: Short, quick strides with sharp pivots, breathe steadily.
SKILL WORK:
Deadlift (Wave 3):
Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%
Post: 3 sets of 10 Dumbbell Arnold Press
METCON:
Pack Out
Freedom (RX'd)
3 sets
2:30 AMRAP
12/10 Calorie Air Bike
12/10 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
Independence
3 sets
2:30 AMRAP
10/8 Calorie Air Bike
10/8 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
Liberty
3 sets
2:30 AMRAP
8/6 Calorie Air Bike
8/6 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
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