WEDNESDAY 09/10/2025

YOGA TONIGHT AT 6:30 PM!

Starting off the week, we have a multiple-set interval piece where we prime the heart rate with some moderate-heavy thrusters and accelerate through a short distance row. For Tuesday, we present to you “Annie 2.0,” where the jump rope is doubled, but the sit reps remain the same. Wednesday is a total body 4-round beat down with the first two movements isolating the upper body and then capping off each round with a lower body grind through the lunge. Thursday will be our Sept. 11th memorial workout, where you will partner up and see how many calories you can accumulate through the 18:01 AMRAP. Then, it’s time for Friday, and it’s all about holding a pace while the wall walks increase by one rep every round, the run/box jump overs stay the same. Saturday’s partner workout will be a fun challenge as you partner up and go you separate ways, and then switch when both are completed.

KEEP UP your September Be Better: complete 10 pull-ups (strict work, no kipping) every day for the month of September. Prizes for anyone who completes 22 or more days of the month.

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EVENTS:

Run Club at 9:30 on Sundays

Weightlifting Club at 11:30 on Sundays

Fri. September 19th 7 pm - CFATP Game Night at the gym

Sat. October 4th 9 am - CrossFit ATP Annual Lift-Off

Sat. November 8th 4 pm - Friendsgiving

Sat. November 15th 10 am - CHAD 1000X

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WHITEBOARD:

STIMULUS: This is a mid-range push-pull-core workout that blends gymnastics skill, upper-body pressing strength, and unilateral stability work. The bar muscle ups test pulling power and efficiency, while the dumbbell bench adds heavy pressing volume under fatigue. The dumbbell walking lunge closes each round with a demanding midline and leg stability challenge.

STRATEGY & FLOW: The workout should be approached as steady but deliberate, with each round taking 2:30–3:00. The bar muscle ups set the tone, requiring athletes to stay efficient and avoid failed reps. The bench press and lunges will heavily tax grip and pressing, so pacing transitions and managing sets is key. Since all movements hit the shoulders, athletes must respect fatigue and plan small, repeatable sets instead of chasing unbroken reps.

Bar Muscle Ups- Approach: Perform smooth sets, breaking early to avoid failure. Execution: Aggressive hip drive, fast turnover, and lock out fully before descending.

Dumbbell Bench Press - Approach: Push for unbroken in early rounds; split into 2 sets if pressing fatigue builds. Execution: Control the descent, press evenly with both arms, keep feet firmly planted.

Dumbbell Walking Lunge - Approach: Move in steady chunks, 25ft before turning or dropping if necessary. Execution: Keep dumbbells stable (farmer, rack, or shoulder carry allowed), chest tall, and step fully into lockout.

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SKILL WORK:

Gymnastics - Pressing (Week 3)

8-minute EMOM

Level 1:

Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks

Even minute: 5-7 no push up burpees

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Level 2:

Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups

Even minute: 10 no push up burpees

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Level 3:

Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups

Even minute: 15 no push up burpees

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Score the number of reps completed per set for the odd minute movement

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METCON:

Patagonia

Freedom (RX'd)

4 Rounds

5 Bar Muscle Ups

10 Dumbbell Bench Press (50s/35s)

50ft Dumbbell Lunge (50s/35s) (Held any way)

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Independence

4 Rounds

4 Bar Muscle Ups

10 Dumbbell Bench Press (35s/25s)

50ft Dumbbell Lunge (35s/25s)

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Liberty

4 Rounds

10 Ring Rows

10 Dumbbell Bench Press (light)

50ft Walking Lunge