TUESDAY 06/10/2025

A new week at the gym means a fresh set of opportunities to get better, push your limits, and have fun doing it. Great job completing the CrossFit Total! So many PRs and solid lifts — truly a great capstone to this strength cycle! This week kicks off Monday with a descending bench press ladder paired with a moderate run to keep the blood flowing. Tuesday is all about cardio and managing your engine with a 1:1 work-to-rest interval format. As the week continues, expect upper body stamina tests, lifting maxes, mixed-modal conditioning, and a Saturday partner grinder straight from the Syndicate Crown — let’s get after it!

EVENTS:

June 13th 9 pm Despicable Me @ Midwood Park

June 21st 7 pm Evening in the Park @ Veteran's Park

June 28th 11:45 AM - Nutrition Workshop

July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

This interval workout is built for repeatable sprint efforts, demanding a balance of aerobic power, endurance, and midline control across 8 total rounds. The goal is to complete each set under 2:00, giving athletes 1:1 work/rest before the next set. This is designed to feel intense but recoverable, with an emphasis on consistent output.The bike and burpee to bar combination will tax the lungs,legs, and core, and the repeated exposure will challenge your ability to maintain quality movement under fatigue.

Air Bike: Pacing should be consistent with an aggressive-fast effort (80%+) on both bikes. Push hard, but don’t go all out and put yourself into a cardio deficit. Athletes should be sure to adjust the bike correctly regarding seat height and distance from the handles. Both adjustments should allow for the extension of the legs and arms but not complete lockout. Use the whole body, pushing and pulling with the arms and legs working together. Bikes respond well to a quick, fast start and then coast down to the working pace. Athletes should aim to finish the bike in under 50 seconds.

Burpee to Bar: Keep moving, that’s all we want. Athletes will start by standing tall and then drop to the floor, making contact with the chest/quads and the floor. Rep is completed with the athlete standing and jumping to a bar six inches over their max reach when standing tall with arms extended overhead (both hands must make contact with the bar simultaneously). Demonstrate the technique of keeping the legs wider to allow hinging at the hip rather than a narrower stance that requires squatting (and more work on the quads) to get to the floor. If an athlete misses the bar with one hand, the jump has to be redone, but the burpee does not.

METCON:

Servant Strength

Freedom (RX'd)

Every 4:00 (8 sets)

12/10 Calorie Air Bike

10 Burpee to Bar

12/10 Calorie Air Bike

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Independence

Every 4:00 (8 sets)

10/8 Calorie Air Bike

8 Burpee to Bar

10/8 Calorie Air Bike

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Liberty

Every 4:00 (8 sets)

8/7 Calorie Air Bike

8 Up Downs

8/7 Calorie Air Bike