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Coach Amanda


May 14, 2024

WEDNESDAY 05/15/2024

It's a new week- a new set of 7 days to get after our goals inside and outside of the gym! Each day provides a new opportunity for you to prove to yourself that you can do hard things. Going beyond the pre-conceived limits we have set for ourselves, we can get stronger and healthier with every workout. The good thing is we don't have to try to do this alone. So head on into the gym, and allow your community to challenge and push you towards a better version of yourself. Together, let's conquer the week and prove that we are unstoppable!

New T-Shirts have arrived! Pre-orders are waiting for you in the lobby. There are more available for purchase at the gym.


CFATP Yoga | Every Wednesday @ 6:30 PM starting Wednesday 5/22

Memorial Day Murph | 5/27

Member Appreciation Week | 5/27 - 6/1

Open Gym Times this Week | Saturday 8am-noon + Sunday 1-3pm

Whiteboard of the Day

Today’s workout is a pyramid-style workout where the reps and running distance first increase and then decrease as you work your way to the finish line.

Push the pace on the run and complete the 400-meter interval in 2 minutes or less.

Expect the push-ups to get challenging. Rest as needed and keep chipping away at the reps. Choose a scaling option that enables you to complete each of the longest sets in :90 seconds or less.

Following the workout, we will spend some time working on getting upside-down. The goal is to accumulate 2 minutes in a handstand or variation that is challenging for your ability level.

After the skill work, stick around to spend time stretching and mobilizing.

Workout of the Day


For time:

9 hand-release push-ups

100-m run

15 hand-release push-ups

200-m run

21 hand-release push-ups

400-m run

21 hand-release push-ups

200-m run

15 hand-release push-ups

100-m run

9 hand-release push-ups




2:00 in a handstand

– Athlete’s choice: freestanding, against the wall, feet on a box, etc.

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