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Coach Amanda


May 21, 2024

WEDNESDAY 05/22/2024

We've reached the start of a new week! Every workout counts, and showing up regularly is how we make real progress. As Memorial Day approaches, let us start preparing ourselves for the importance of the Hero WOD, Murph. Hero WODs are a powerful way for our community to pay tribute to and honor those who have made the ultimate sacrifice. As CrossFitters, we show love by pushing ourselves to uncomfortable places, all in an effort to say "thank you" for the sacrifices made by these heros. If you haven't watched the movie, Lone Survivor, we highly suggest watching it prior to completing Murph, as it puts a face to a name and a story to remember during the suck of the workout. That Memorial Day Monday also kicks off our Member Appreciation Week, you will NOT want to miss that week with fun things in store for each day. Lastly, our new yoga class starts up this Wednesday 5/22, bring all your friends and come enjoy a midweek stretch for those sore muscles!


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, we have a barbell sprint workout. The goal is to hang on to the barbell and move through each round in as few sets as possible.

The deadlifts should feel the easiest of the three movements, while the hang power snatches and overhead squats should feel more challenging. Your capacity with the snatch and overhead squat will determine your loading for the workout.

Choose a weight that allows you to complete each round in under 1 minute and the entire workout in under 10 minutes.

Before starting the workout, we will spend time in the specific warm-up building up to a heavy 1-rep power snatch + overhead squat. This will help you determine your workout weight.

Following the workout, stick around to recover and stretch before leaving the gym.

Workout of the Day



On a 8:00 clock:

Build to a heavy 1-rep power snatch + overhead squat


10 rounds for time:

4 deadlifts (105/155 lb)

3 hang power snatches

2 overhead squats

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