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Coach Amanda


May 28, 2024

WEDNESDAY 05/29/2024

We are celebrating Member Appreciation all week long with something special for you each day. And as a special thank you, you can bring as many friends as they want to a class for free all week! We can't wait to see you all there and show our gratitude for your continued support. Let's smash this week! Make sure to pick up your ATP Shaker Bottle in the lobby today - also all day long you can enter a raffle for 4 Charlotte Knights Tickets this Saturday (6/1/24) so make sure to show up for your chance to win. CrossFit ATP Yoga is happening again every Wednesday @ 6:30- bring your friends and come stretch.


Member Appreciation Week | 5/27 - 6/1

Open Gym Times this Week | Saturday 11 am-12 pm+ Sunday 1-3pm


Whiteboard of the Day

Today's workout has you moving through 5 sprint-style intervals. Move as quickly as possible in each round to get as much rest as possible.

Your score today will be the fastest of the 5 rounds.

Choose a double-under option that allows you to finish in 20-45 seconds. Scale reps, perform 30 seconds of attempts, or substitute 40-60 single-unders. Advanced athletes can scale up to 60 double-unders or 40 double-unders with a weighted rope.

Wall-ball shots should be unbroken through the entire workout, so choose a challenging load that allows you to hang on for 20 reps.

Stick around after the workout for some jump rope skill work.

Workout of the Day


Every 3:00 for 5 rounds:

40 double-unders

20 wall-ball shots (14/20 lb) (9/10 ft)

-Rest the remainder of each interval.

-Score is the fastest round.



8 rounds:

:20 double-unders; :10 rest

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