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CrossFit ATP


February 14, 2024

Wednesday 02/14/2025

Friday Night Lights (FNL) is the most fun you will have working out all year, there are levels of workouts for everyone and everyone always agrees it is FUN!

Up Coming Gym Events

Feb 24th
Ladies Of ATP Brunch
March 1st
Friday Night Lights Kick Off Bash!
B.A.W Media
DJ Cruz
Food truck

Workouts for EVERY LEVEL at Friday Night Lights, and it is okay if you can't make all the events!

Whiteboard of the Day

Today you’ll go for a heavy thruster! Remember that heavy is relative to your own capacity. Plan to hit loads that require your full attention and focus. We’ll follow that with a set of max thrusters at 60% of today’s heaviest lift. 

Take the barbell from the rack as you lift. Start your first set around 50-60% of your 1-rep-max thruster and increase across as many sets as possible until you reach your heaviest load.

Following the EMOM, you will have a 3:00 break to de-load your bar to 60% of your heaviest thruster for the day. You’ll then perform as many unbroken thrusters as possible with that load, shooting for 10 reps or more. Once you drop the barbell, the attempt is over.

After the workout, we will spend some time on recovery and mobility.

Workout Of the Day

Strength Of the Day

EMOM 10:
1 thruster
Rest 3:00
1 set for reps:
Thrusters at 60%
Use 60% of the EMOM 1-rep-max (not lifetime max)

Metcon Of the Day

4 Alternating One Legged Squats
4 Deadlifts

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