Let's kick off the week with a high-skill chipper with barbell cycling and gymnastics. Tuesday’s workout brings us three 5:00 AMRAPS where there's no time to rest—just grit and grind. On Wednesday, it's all about quads and hamstrings as you push through three tough sets of biking and lunging. Thursday calls for a push pace effort as you strive to maintain consistent times during this seven-round shoulder pump. Friday's workout is pretty simple: pace yourself early and pick up tempo as reps decrease. On Saturday, the partner workout has you working simultaneously at different stations, then switching when finished, all within six minutes for five sets.
EVENTS:
No classes this coming weekend due to the gym hosting a Gymnastics Seminar Saturday and Sunday. Weightlifting class moved to Friday Open Gym this week (15th at 6:30 PM) Run Club will still be happening Sunday morning at 10:30 but at Veteran's Park.
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Sat August 30th - Mobility and Mimosas with Made 2 Move Physical Therapy
Another Evening in the Park TBD
Sat. October 4th - CrossFit ATP Annual Lift-Off
Whiteboard of the Day
STIMULUS: This workout is a lower-body stamina builder with a strong aerobic demand. The air bike creates high fatigue in the quads and lungs, while the dumbbell lunge tests midline stability and glute/quad endurance. The 3-minute rest should allow athletes to recover just enough to repeat effort with quality.
STRATEGY & FLOW: The air bike is where athletes will set the tone too hard too early and they’ll pay for it later. Each round should feel aggressive but in control. Once off the bike, the transition to the lunge should be quick, and athletes should focus on composure and smooth mechanics. The workout rewards pacing and posture, not redlining.
Air Bike- Approach: Start strong, then settle into a high but manageable pace, think 85–90% effort. Execution: Focus on smooth breathing and consistent cadence; drive through the legs, not just the arms (work together).
100ft Dumbbell Walking Lunge - Approach: Move steadily and confidently. Aim to complete the full 100ft unbroken if possible (2 sets minimum). Execution: Keep torso upright, dumbbells at your sides or front rack, and eyes forward. Control each step and avoid overstriding.
METCON:
Wapiti
Freedom (RX'd)
3 sets:
30/24 Calorie Air Bike
100ft Dumbbell Walking Lunge (50s/35s)
-rest 3:00 between sets-
Independence
3 sets:
25/20 Calorie Air Bike
100ft Dumbbell Walking Lunge (35s/25s)
-rest 3:00 between sets-
Liberty3 sets:
20/16 Calorie Air Bike
50ft Single Dumbbell Walking Lunge (light)
-rest 3:00 between sets-
MINI PUMP:
Mayhem Mini-Pump – Arms
3 rounds:
10 Tempo Pushups @ moderate weight RPE 7
-rest 30 seconds-
10 Chin-Ups @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Tricep DB French Press @ moderate weight RPE 7
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
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