TUESDAY 05/13/2025

A new week at CrossFit ATP means new opportunities to get better, push harder, and grow stronger. On Monday, we’ll kick off Murph Prep—bring your weighted vest if you’re ready for the extra challenge. Tuesday brings a mix of burpees to a target and single unders, a combo sure to elevate your heart rate. Wednesday's 12:00 AMRAP is designed for nonstop movement, while Thursday will test your midline endurance with a similar pacing style. Friday delivers a fun and strategic challenge with descending reps and rising weights and box heights. We’ll finish the week strong with Saturday’s fast-paced partner AMRAPs—sync up, go hard, and enjoy the grind together!

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

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

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS ON THE APP)

June 7th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

Today's workout focuses on steady moderate-fast effort with a solid push to sustain a non-stop effort across each set. Athletes won't have a reason to stop moving, and that's the goal. Use the time between movements for a quick break and get right back to work. Athletes will perform a burpee to a bar 6" above their max reach when standing tall for the Burpees. The bar is touched with both hands; if athletes miss it, they only have to redo the jump, not the burpee. Pacing needs to be steady and at an effort that allows for continuous motion through every set. On the single unders, we want athletes to aim for unbroken sets across all rounds. Give the advanced athletes the challenge of keeping sets unbroken; if they mess up, they must redo the set of 50 jump ropes.

STRENGTH:

Strict Press

5 Rep Max

Build to a 5 Rep Max Strict Press

METCON:

McConaughey​​

Freedom (RX'd)

21-18-15-12-9-6

Burpee to Bar (6in)

50 Single Unders after each set

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Independence

21-18-15-12-9-6

Burpee to Bar

35 Single Unders after each set

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Liberty

18-15-12-9-6-3

Up Down

30 Single Unders after each set