TUESDAY 07/01/2025

WELCOME TO JULY - ONE CLASS ON JULY 4TH @ 9AM!

On Monday, you will grind through a nasty 4-rounder where legs are under constant attack. Then, for Tuesday, it’s all about how badly you want to hurt on a quick fire breather. The middle of the week will be our barbell cycle day, where we mix in a high-skilled movement with the barbell. Thursday will be something as you’ll team up and go through a series of plank holds while their partner completes a fixed amount of calories on a machine. For the 4th of July, we have a memorial workout, “The Ginger.” The partner workout for Saturday will be a fun, multiple-set chipper with some heavy sandbags and burpee box get-overs.

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EVENTS:

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

Sun July 13th - Carolina Summer Games in Greenville, SC (sign up for with a partner to compete or just plan on coming down to cheer everyone on!)

Fri July 18th - Evening at the Pool

Sat July 26th - Evening in the Park

Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!

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‍Whiteboard of the Day

This is a high-intensity engine test with no true “rest” movement. The pairing of burpees and rowing creates continuous pressure on the lungs and legs, with little relief for the heart rate. The goal is to settle into a controlled burn, hold a consistent pace on the row, and finish strong on the back-end burpees without falling apart.

This should feel like a hard, anaerobic sprint with a cardiovascular wall in the final set of burpees. You’ll go from “OK” to “why did I go out that hot?” quickly, but the short time domain lets you stay mentally engaged.

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STRENGTH:

4 sets
2 Deadlift @88% + 4 Bounding Jumps
- Complete 1 set every 2:00

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METCON:

Freedom (RX'd)
For Time:
25 Burpee Over Rower
500m Row
25 Burpee Over Rower

Independence
No Change to Workout

Liberty
For Time:
20 Up Downs
400m Row
20 Up Downs