On Monday we are going to tackle a fun leg grinder. Tuesday will be a three-set workout with three quick, short rounds back and forth, where you will aim for consistency across the board. Buckle up for Wednesday as we grind through eight sets of fast-paced thrusters and burpees with a 1:1 work-to-rest ratio. Thursday’s workout is a steady grind of consistent running and climbing deadlift reps. You will be challenged on Friday with holding a steady pace on the rower while navigating through some high-skilled gymnastics. Saturday’s partner workout will be a high-heart-rate mix, incorporating a solid bi’s and tri’s pump for partners.
EVENTS:
No classes this Saturday due to AMRAP 4 AUTISM- come out and support even if you aren't competing!
Run Club at 9:30 on Sundays!
Wegihtlifting at 11:30 on Sundays!
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 built around short, repeatable sprint intervals that test your ability to push threshold work while managing fatigue. The barbell is intentionally light (around 40–50% of 1RM thruster) to allow for unbroken sets under high breathing demand. The 1:1 work-to-rest ratio encourages athletes to push, recover, and repeat, creating a strong mix of anaerobic capacity and pacing discipline.
STRATEGY & FLOW: Each set should be approached like a mini sprint. Expect elevated heart rate from the first set onward, especially due to the combination of a full-body movement (thrusters) and the sprawl/jump pattern of burpees. Athletes should strive for consistency, aiming to hold their fastest maintainable pace across all 8 intervals. The rest period should be used actively walking, breathing deep, and mentally prepping for the next set.
Thrusters- Approach: Stay smooth and unbroken with a quick cycle controlled rate. Execution: Keep the bar in contact with the shoulders through the squat, drive up through heels into a straight overhead press.
Burpee Over Bar- Approach: Step or jump down based on efficiency; lateral jump if possible to save time. Execution: Lateral facing, chest to floor each rep, two-foot jump over the bar.
METCON:
Bubba
Freedom (RX'd)
8 Sets
8 Thrusters (95/65)
8 Burpee Over Bar
-rest 1:1 between sets-
Independence
8 Sets
8 Thrusters (75/55)
8 Burpee Over Bar
-rest 1:1 between sets-
Liberty
8 Sets
8 Dumbbell Thrusters (light)
8 Up Downs
-rest 1:1 between sets-
ACCESSORY:
Accumulate 2:00 minutes of each:
Dead Hang Hold on pull up bar.
Handstand Hold against wall.
You can rotate between the two movements as often as needed. Track times separately and accumulate 2 minutes in each position. Score is total clock time at finish. There is a 9 minute time cap.
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