On Monday we are going to tackle a fun leg grinder. Tuesday will be a three-set workout with three quick, short rounds back and forth, where you will aim for consistency across the board. Buckle up for Wednesday as we grind through eight sets of fast-paced thrusters and burpees with a 1:1 work-to-rest ratio. Thursday’s workout is a steady grind of consistent running and climbing deadlift reps. You will be challenged on Friday with holding a steady pace on the rower while navigating through some high-skilled gymnastics. Saturday’s partner workout will be a high-heart-rate mix, incorporating a solid bi’s and tri’s pump for partners.
EVENTS:
No classes this Saturday due to AMRAP 4 AUTISM- come out and support even if you aren't competing!
Run Club at 9:30 on Sundays!
Wegihtlifting at 11:30 on Sundays!
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
Whiteboard of the Day
STIMULUS: This interval-style piece blends barbell cycling with midline stamina. The loading should feel moderate-light (around 55-60% of 1RM power clean) and allow for quick cycling with clean mechanics. The GHD volume totals 108 reps across the workout, demanding control and awareness of midline fatigue. Athletes should aim for consistent pacing across sets while pushing barbell speed and maintaining braced movement on the GHD.
STRATEGY & FLOW: Expect athletes to move through each set at a steady, repeatable pace. The barbell should be cycled in no more than two quick sets, with a slight uptick in pace during the third round if capacity allows. GHDs should be scaled early (reps or movement) if needed to avoid midline burnout, especially considering the cumulative effect across all 3 sets. Rest between sets should be used to fully recover grip and core so that quality and speed remain high.
Power Cleans: Approach: Aim for fast singles or two quick sets of 5 depending on comfort with cycling. Execution: Pull with tension and control, stay tight through the catch, reset quickly.
GHD/Sit Ups: Approach: Stay consistent, don’t blow up in round one; manage midline fatigue. Execution: Reach to touch the ground behind head, snap hips forward while throwing arms and sit up tall. Breathe at the top of each rep.
METCON:
Earnhardt
Freedom (RX'd)
3 Sets
Each set = 3 Rounds of...
10 Power Cleans (115/85)
12 GHDs (or V-Ups)
--rest 3:00 between SETS--
Independence
3 Sets
Each set = 3 Rounds of...
10 Power Cleans (95/65)
10 GHDs (or V-Ups)
--rest 3:00 between sets-
Liberty
3 Sets
Each set = 3 Rounds of...
8 Dumbbell Power Cleans (light)
12 Sit Ups
--rest 3:00 between sets-
MINI PUMP:
Mayhem Mini-Pump – Upper Body Posterior
2 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
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