Blog Header Image

Coach Amanda


May 20, 2024

TUESDAY 05/21/2024

We've reached the start of a new week! Every workout counts, and showing up regularly is how we make real progress. As Memorial Day approaches, let us start preparing ourselves for the importance of the Hero WOD, Murph. Hero WODs are a powerful way for our community to pay tribute to and honor those who have made the ultimate sacrifice. As CrossFitters, we show love by pushing ourselves to uncomfortable places, all in an effort to say "thank you" for the sacrifices made by these heros. If you haven't watched the movie, Lone Survivor, we highly suggest watching it prior to completing Murph, as it puts a face to a name and a story to remember during the suck of the workout. That Memorial Day Monday also kicks off our Member Appreciation Week, you will NOT want to miss that week with fun things in store for each day. Lastly, our new yoga class starts up this Wednesday 5/22, bring all your friends and come enjoy a midweek stretch for those sore muscles!


CFATP Yoga | Every Wednesday @ 6:30 PM starting Wednesday 5/22

Memorial Day Murph | 5/27

Member Appreciation Week | 5/27 - 6/1

Open Gym Times this Week | Saturday 8am-noon + Sunday 1-3pm

Whiteboard of the Day

Today’s workout is an all-out sprint.

The dumbbell snatch loading should allow you to push the pace with at least 15 unbroken snatches at a time with very little rest. Advanced athletes should go unbroken for all 50 reps.

Advanced athletes should also aim to go unbroken on both double-under sets. Those of you who have a few double-unders, but aren’t ready for 100 at a time can either scale down rep volume or take 2 minutes on either side of the snatches to perform as many reps as possible.

Following the workout, plan to spend some time mobilizing and stretching.

Workout of the Day



8 rounds:

:20 double-under, triple-under, or crossover work

:10 rest


For time:

100 double-unders

50 alternating dumbbell snatches (35/50 lb)

100 double-unders

Continue reading