TUESDAY 08/12/2025

Let's kick off the week with a high-skill chipper with barbell cycling and gymnastics. Tuesday’s workout brings us three 5:00 AMRAPS where there's no time to rest—just grit and grind. On Wednesday, it's all about quads and hamstrings as you push through three tough sets of biking and lunging. Thursday calls for a push pace effort as you strive to maintain consistent times during this seven-round shoulder pump. Friday's workout is pretty simple: pace yourself early and pick up tempo as reps decrease. On Saturday, the partner workout has you working simultaneously at different stations, then switching when finished, all within six minutes for five sets.

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EVENTS:

No classes this coming weekend due to the gym hosting a Gymnastics Seminar Saturday and Sunday. Weightlifting class moved to Friday Open Gym this week (15th at 6:30 PM) Run Club will still be happening Sunday morning at 10:30 but at Veteran's Park.

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

Sat August 30th - Mobility and Mimosas with Made 2 Move Physical Therapy

Another Evening in the Park TBD

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

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‍Whiteboard of the Day

Athletes will have 15 minutes to find a 1RM Front Squat and a max height box jump. For squats, the barbell will be taken from the rig. The majority of athletes will keep a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, athletes can let 1-2 fingers slip out of the front rack to aid in comfort, but should take this as a sign that they should consistently be working on front rack mobility outside of metcons. Elbows should stay high during the entirety of the lift, and athletes can think about “chasing the elbows” out of the squat to keep them elevated. Taking a deep breath in at the top and breathing out as you come out of the squat will assist with stability and core engagement. If an athlete is unable to perform a front squat, allow them to modify to a back squat or a goblet squat.

For the box jump attempt, ensure that athletes are using stable boxes (soft boxes should have all anchors securely latched, and possibly someone bracing the back side), and hard boxes should be braced against an anchor if stacked on each other. Ensure that the area around the box is clear in case a rep is missed and an athlete falls to the side of the box. For athletes who are intimidated by jumping, allow them to accumulate reps at a “non-intimidating” height. Perform these exercises between or after front squat sets. Substitute Wall Ball Toss (20/14) for athletes who are not comfortable with jumping.

STIMULUS: This workout combines moderate-paced cardio with agility and core endurance, performed over 3 intervals. The 5:00 AMRAP format encourages steady pacing with minimal rest between movements and a focus on accumulating as many reps as possible over time.

STRATEGY & FLOW: The row should be hard but sustainable, aiming to finish under 1:00. Box jump overs demand coordination and consistent pacing while avoiding redlining here. Sit ups provide a moment to recover breathing while still accumulating reps. Since you pick up where you left off each round, cumulative effort matters.

Calorie Row- Approach: Open each set with a strong but sustainable pace to stay under 55 seconds without spiking your heart rate too early. Execution: Focus on efficient leg drive, keeping a consistent stroke rate that balances power and control. Breathe to stay composed.

Box Jump Overs (24/20)- Approach: Use a steady cadence here, don't rush, but don’t stop. Athletes can choose jump-overs or step-downs based on skill level and fatigue. Execution: Face the box or use lateral box jump overs depending on comfort. Keep the arms moving to stay rhythmic.

Sit Ups- Approach: Use this as your breathing movement while still moving with purpose. Focus on smooth, continuous reps without flopping or rushing.Execution: Abmat optional, reach overhead behind the head and touch the toes every rep.

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STRENGTH:

Front Squat

1x1

15:00 to Find

1RM Front Squat + Max Height Box Jump (build across sets)

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METCON:

White-Tail

Freedom (RX'd)

3 Sets:

5:00 AMRAP

12/10 Calorie Row

12 Box Jump Overs (24/20)

12 Sit Ups

-rest 1:00 between sets-

* Pick up where you left off each round for one total score

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Independence

3 Sets:

5:00 AMRAP

10/8 Calorie Row

10 Box Jump Overs (24/20)

10 Sit Ups

-rest 1:00 between sets-

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Liberty

3 Sets:

5:00 AMRAP

8/6 Calorie Row

8 Box Step Ups (24/20)

8 Sit Ups

-rest 1:00 between sets-