Welcome to a new week- We are coming to end of the month, and there are so many of you that are close to securing your spot within the August Committed Club! So put the excuses aside and get yourself to the gym this week. “The only bad workout is the one that didn’t happen (Greg Plitt)." Let’s seize every opportunity to push ourselves, embrace the sweat and hard work, and transform our goals into achievements. We cannot wait to see you in the box this week!
EVENTS:
NO CLASSES ON LABOR DAY
Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm
Committed Club started August 1st- Make it to 16 classes this month to earn your spot in the club + a sticker!
September 9th - 14th- Bring a Friend Week
October 5th 9 am - 12 pm - CrossFit ATP "Lift- Off"
November 9th 5 pm - CrossFit ATP Friendsgiving
Whiteboard of the Day
Today's workout is a fast couplet of Russian kettlebell swings and double-unders.
To shift gears from Wednesday, today's workout is intended to be a sprint with slightly fatigued legs making double-unders more challenging than usual.
Shoot to finish this one in under 9 minutes with the swings in under 90 seconds and the double-unders in under 3 minutes each round.
Choose a moderate kettlebell load today and challenge yourself to hold on for larger sets than you want to.
Find a jump rope volume that is challenging, but manageable to complete in 3 minutes or less. Scale volume first and then substitute single-unders.
Advanced athletes who are proficient at both movements can consider increasing their kettlebell load up to 53/70 pounds (24/32 kg).
Workout of the Day
SKILL WORK:
Pre-workout:
3 sets:
75' Sled Push
METCON:
For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
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