WEDNESDAY 06/11/2025

A new week at the gym means a fresh set of opportunities to get better, push your limits, and have fun doing it. Great job completing the CrossFit Total! So many PRs and solid lifts — truly a great capstone to this strength cycle! This week kicks off Monday with a descending bench press ladder paired with a moderate run to keep the blood flowing. Tuesday is all about cardio and managing your engine with a 1:1 work-to-rest interval format. As the week continues, expect upper body stamina tests, lifting maxes, mixed-modal conditioning, and a Saturday partner grinder straight from the Syndicate Crown — let’s get after it!

EVENTS:

June 13th 9 pm Despicable Me @ Midwood Park

June 21st 7 pm Evening in the Park @ Veteran's Park

June 28th 11:45 AM - Nutrition Workshop

July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

Today's workout will focus on the upper body and sustaining a constant pace through fast rounds. The aim of the workout is to gradually break down the upper body through push and pull exercises, with continuous shoulder movements. During the Ski exercise, athletes should aim for a moderate to high effort (80%) while focusing on breathing and rolling their shoulders out on the ascent. It is important to remind athletes to wind down the last few calories for a smoother transition to the dumbbell exercise. For the single arm shoulder to overhead exercise, athletes must complete all 15 reps on one arm before switching to the other. There is no specific order on which arm should start or end the round. The weight selected should allow all reps to be completed unbroken throughout the 4 rounds. Athletes should use explosive hip movements to help their shoulders survive.

SKILL WORK:

Gymnastics Skill

8:00 EMOM

Freedom

Odd: 25' Handstand Walk

Even: 5 Ring Muscle Ups

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Independence

Odd: 25' Pike Walk

Even: 5 Bar Muscle Ups

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Liberty

Odd: 25' Bear Crawl

Even: 8 Pull-Ups

METCON:

The Storm

Freedom (RX'd)

4 Rounds

20/16 Calorie Row (or Ski)

15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)

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Independence

4 Rounds

16/13 Calorie Ski (or Row)

15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side)

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Liberty

4 Rounds

12/10 Calorie Ski (or Row)

10 Single Arm Push Press (light) (each side)