TUESDAY 04/08/2025

It's Member Appreciation Week at our gym, and we’re celebrating YOU with daily gifts all week long! Every day, we'll be handing out special surprises to show our gratitude for your commitment and hard work. On Saturday, we’ll wrap things up with a community ruck and an exciting raffle—don't miss it! This Week’s Workouts are inspired by TEAM BLACK BARBELLS for their victory in the ATP Showdown 2025. We’re kicking things off with a rowing and core-dominant couplet. Throughout the week, we’ll challenge you with a variety of workouts, including mile runs with shoulder exercises, full-body blasts, short AMRAPs, and more. Make sure to keep your energy up, because Saturday's CrossFit ATP ruck will put your time under load to the test! Saturday post-ruck will also include MIMOSAS and A MEMBER APPRECIATION RAFFLE! DON'T MISS IT!

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10:30 am - 12:30 pm

Committed Club Month 8- Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

April 7th - 12th Member Appreciation Week

April 12th 9:30 AM - CrossFit ATP Community Ruck + Mimosas + End of Member Appreciation Week Raffle!

May 26th - Memorial Day Murph

‍Whiteboard of the Day

This gritty, moderate intensity workout focusing on building your engine.

Run: run comfortably at a sustainable pace for 1600 meters. Focus on maintaining good running form: upright posture, relaxed shoulders, and steady breathing. Run should be completed in 8:00 or less, so scale appropriately. Stay moving steady on the last 1600m run.

Abmat Sit-Ups: Use controlled movements, and aim for full extensions at the bottom and the top. Aim for large sets and try to complete in 2 min or less.

Double Dumbbell Shoulder to OH: Athletes are able to utilize any way to get the two dumbbells overhead: strict press, push press, push-jerks. Start with two dumbbells at shoulder height. Use a solid stance, engage your core, and press both dumbbells overhead until arms are fully extended. Lower them safely back to shoulder height before the next rep. Can be performed as a strict press, push press, or jerk, depending on the athlete's capability. Aim to complete these in 4min or less.

Single Dumbbell Walking Lunge: Hold a single dumbbell in one hand at shoulder height or by farmers carry. Keep torso upright and keep the legs hip width through the whole walking lunge. Aim to complete in 2min or less.

METCON:

Alan, Barrie, Charlie, and Ed

Freedom (RX'd)

1600m Run

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50 Abmat Sit-Ups

75 Double Dumbbell Shoulder to Overhead (50s/35s)

100' Single Dumbbell Walking Lunge(50/35)

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1600m Run

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Independence

1200m Run

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30 Abmat Sit-Ups

75 Double Dumbbell Shoulder to Overhead(35s/25s)

100' Single Dumbbell Walking Lunge (35/25)

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1200m Run

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Liberty

600m Run

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30 Abmat Sit-Ups

50 Single Dumbbell Shoulder to Overhead (light)

100' Walking Lunge

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600m Run