TUESDAY 07/22/2025

WEEK 4 of our Nutrition Challenge: This week is all about DINNER! Keep those dinners focused on fueling yourself after all the hard work you've put in throughout the day with unprocessed/minimally processed foods. Log it in your app to get credit.

For this week: I hope you enjoy the barbell because on Monday, you won’t be walking away from it for a while. On Tuesday, we have another cardio interval workout that involves alternating between running and biking. Wednesday will be our barbell conditioning day, featuring double unders and moderate-weight power snatches. Then, it’s time for a fast-paced 1:00 AMRAP, where you will complete bench presses and then try to accumulate as many GHDs as possible in the remaining time. On Friday, it’s all about grip strength with a quick five-round forearm primer. After that, we finish with a barbell cashout of power cleans. Saturday’s partner workout is all about the grind, with teammates working through a descending rep scheme of calorie rows and DB walking lunges.

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EVENTS:

Sat July 26th 7 pm- Evening in the Park

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

Sat. October 4th - CrossFit ATP Annual Lift-Off

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‍Whiteboard of the Day

This workout is a mixed-modal interval piece targeting aerobic power and repeatable effort under fatigue. The goal is to maintain consistent run and bike splits across all 4 sets while managing recovery during the built-in rest periods.Athletes should aim to match or slightly beat their previous bike and run times each round. Maintain nasal or controlled breathing during the run to prepare for the bike, and push through the final calories knowing rest is on the way.

Run: Whether you choose outside or Air Runner/TruForm, the pace should be moderate-fast (80%+). Rest follows, but don’t sprint. Encourage athletes to focus on a consistent breathing pattern. Scale down the distance if athletes struggle to stay under 2:40. If unable to run, sub 500/450m Row.

Bike Erg: Athletes should go be aggressive with their pace(80%+). Remember to remind athletes to keep their hands relaxed and open when riding the bike to help maintain a loose grip. When sitting, ensure the damper setting is set to around 3-4. When standing, athletes should aim for a damper setting between 7-10.

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METCON:

Spectre

Freedom (RX'd)

4 sets:

400m Run

-rest 1:00-

25/20 Calorie Air Bike

-rest 2:00 between sets-

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Independence

4 sets:

400m Run

-rest 1:00-

20/16 Calorie Air Bike

-rest 2:00 between sets-

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Liberty

4 sets:

300m Run

-rest 1:00-

16/13 Calorie Air Bike

-rest 2:00 between sets-