WELCOME TO JULY - ONE CLASS ON JULY 4TH @ 9AM!
On Monday, you will grind through a nasty 4-rounder where legs are under constant attack. Then, for Tuesday, it’s all about how badly you want to hurt on a quick fire breather. The middle of the week will be our barbell cycle day, where we mix in a high-skilled movement with the barbell. Thursday will be something as you’ll team up and go through a series of plank holds while their partner completes a fixed amount of calories on a machine. For the 4th of July, we have a memorial workout, “The Ginger.” The partner workout for Saturday will be a fun, multiple-set chipper with some heavy sandbags and burpee box get-overs.
EVENTS:
Sat July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center
Sun July 13th - Carolina Summer Games in Greenville, SC (sign up for with a partner to compete or just plan on coming down to cheer everyone on!)
Fri July 18th - Evening at the Pool
Sat July 26th - Evening in the Park
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Whiteboard of the Day
This workout is a skill-focused weightlifting interval, combining light conditioning with moderate barbell cycling under fatigue. The double unders elevate the heart rate and challenge coordination, while the barbell work tests our ability to maintain mechanics under fatigue.
The goal is to finish each round in 1:15–1:30, giving athletes 30–45 seconds of rest between sets. This is not meant to be a sprint, it’s a chance to develop repeatable, quality movement.
METCON:
Every 2:00 (12:00)
40 Double Unders
4 Squat Cleans + 4 Push Jerks (60-70%)
SHOCK METHOD:
6 Barbell Bent Over Row (Heavy)
12 Single Arm Dumbbell Row (Each/Moderate-Light)
25 Ring Rows
-Rest 2:00 between sets-
.png)
.png)
.png)
