For Monday, we will be tackling a Hero Workout “Harper” in honor of Phoenix Firefighter Brad Harper for Labor Day. On Tuesday, we have a multiple-set, fast-paced interval bodyweight workout. The middle of the week consists of a descending and ascending high heart rate triplet for Wednesday. Thursday’s bodyweight workout is all about grinding through and staying moving at a consistent, non-stop effort. For Friday, it’s another descending triplet where it’s all about sustaining a push-pace effort across reps and movements. Saturday’s partner workout is a solid mash of biking, gymnastics and weightlifting, back and forth between you and your partner.
NEW MONTH= NEW CHALLENGE- complete 10 pull-ups (strict work, no kipping) every day for the month of September. Prizes for anyone who completes 22 or more days of the month.
EVENTS:
Run Club at 9:30 on Sundays!
Weightlifting Club at 11:30 on Sundays!
Fri. September 19th 7 pm - CFATP Game Night at the gym
Sat. October 4th - CrossFit ATP Annual Lift-Off
WHITEBOARD:
Skill Focus (Snatch Balance / Sots Press)- This skill session is designed to reinforce overhead stability and speed under the bar. The snatch balance (3x3 @ 50–60%) allows athletes to practice an aggressive punch and drop into the receiving position while keeping the bar balanced overhead, building confidence in the catch. The Sots press from the bottom of the squat (3x5 with empty bar or very light weight) emphasizes upright posture and shoulder strength, reinforcing the ability to stay stable in the bottom of the snatch. Athletes should treat these as skill primers rather than strength pieces, moving with intention and control. The goal is sharp mechanics and confident positioning, not heavy loading.
STIMULUS: Short, skill-forward intervals that pair jump-rope coordination, change-of-direction speed, and high-tension inverted control. The goal is repeatable intensity without redlining: crisp double unders, fast-but-clean shuttles, and composed handstand walking. Expect shoulders, calves, and midline to accumulate fatigue, quality movement under a ticking clock is the separator.
STRATEGY & FLOW: Open each set at a controlled tempo and guard against early mistakes (rope trips or sloppy turns). Use the shuttles to breathe and manage heart rate while still moving quickly. Kick into the handstand walk with purpose and composure. Failed kicks or rushed steps cost the most time. Aim to keep set-to-set times within a tight window.
Double Unders - Approach: Smooth cadence from rep one, don’t chase speed at the cost of misses. Execution: Elbows in, wrists do the work, eyes forward; keep jump height minimal and consistent.
Shuttle Run - Approach: Fast but efficient, accelerate to speed, then control the turn. Execution: Short strides, stay low into the line, plant off the forefoot, and drive out; use arms to time the cut.
Handstand Walk - Approach: Quality over rush with a confident kick-up is faster than two failed attempts. Execution: Hands land under shoulders, ribs down, eyes slightly ahead; small, quick hand placements to keep balance.
SKILL WORK:
Snatch Balance / Sots Press
- Snatch Balance (3x3 @ light weight, 50-60%)
- Sotts Press from bottom of squat (3x5 with empty bar or light)
**Focus: Speed under the bar and upright stability**
METCON:
Backdraft
Freedom (RX'd)
Every 3:00 (5 sets)
50 Double Unders
5x50ft Shuttle Run
25ft Handstand Walk (or 2 Wall Walks)
Independence
Every 3:00 (5 sets)
35 Double Unders
4x50ft Shuttle Run
25ft Handstand Walk (or 2 Wall Walks)
Liberty
Every 3:00 (5 sets)
50 Single Unders
3x50ft Shuttle Run
25ft Bear Crawl
* Each shuttle run rep is 25 feet down + 25 feet back.
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