Blog Header Image



March 31, 2024

Wednesday 04/03/2024

Welcome to a new week!

This week, let's remember the CrossFit pyramid and its emphasis on nutrition as the foundation of our fitness journey. Just like building a strong base ensures the stability and success of a structure, fueling our bodies with the right nutrients is essential for peak performance in our workouts. Let's commit to making healthy food choices that will not only improve our physical performance but also support our overall well-being. As we push ourselves in the gym, let's keep our eyes on the ultimate goal of becoming stronger, fitter, and more confident athletes. Trust in the process, stay focused, and let's CRUSH this week together!

Check out April's Newsletter! "Be Better" programming is now live! This programming is designed to be trained during our Open Gym times on the weekends, so you can dedicate time to focus on your individual goals and make progress at your own pace. We will be on hand to provide guidance, support, and motivation to help you push yourself to the next level.

Up Coming Gym Events

Open Gym Times this Week - Saturday 8am-noon | Sunday 1-3pm
CrossFit ATP Guys Night - 4/20
Crowders Mountain Take Over - 4/28
Memorial Day Murph 5/27

Whiteboard of the Day

This couplet pairs two complimentary movement patterns via an ascending rep scheme.
Shoot to complete the handstand push-ups in 2 sets for the majority of the workout and to maintain 15 or more box jumps each minute.
If needed, reduce box height to allow for a faster cycle rate.
If unable to keep the handstand push-ups to 2 sets, cut the volume in half and/or reduce range of motion with no more than a single 45-pound plate and an AbMat.
If you need to further scale volume or range of motion, substitute with pike push-ups on the box or the floor to build a foundation of vertical pressing strength.

Workout Of the Day


Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
Handstand push-ups

Skill Work

50 KB shoulder presses
– Use the same load for all 50 reps.

Continue reading