Happy September! This month we are focusing in on nutrition with our Be Better Rainbow Food Challenge! Each day we want you to each one serving of fruits and one serving of veggies in the color theme for the week. This week is RED, so think strawberries, watermelon, tomatoes, red cabbage, etc. GET CREATIVE! Red vegetables and fruits contain antioxidants that are important for heart health, can lower cholesterol, and can lower the risk of developing some cancers. We will be posting some easy recipes, but we also can't wait to see what you all come up with too. We also are kicking off month two of our committed club, so get yourself to the gym for some fitness, fun, and community. Let's get after it!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm
Committed Club Month 2- Make it to 16 classes this month to earn your spot in the club + a sticker!
October 5th 9 am - 12 pm - CrossFit ATP "Lift- Off"
November 9th 5 pm - CrossFit ATP Friendsgiving
Whiteboard of the Day
Use today's workout to practice moving with 90-100% effort.
Oftentimes, monostructural metabolic conditioning days are more closely associated with cardio. Today, we're looking for five sprint efforts.
Complete every round in 2 minutes or less. That means that you need to average roughly 6/8 calories per 30 seconds on the bike to tackle this workout as prescribed.
To keep the rounds quick, scale calories to complete most rounds somewhere around 90 seconds. Your early rounds may be faster, but your slowest round shouldn't take much longer.
After the workout, we'll work on weighted pull-ups.
Workout of the Day
METCON:
Every 4:00 for 5 sets:
24/30-cal bike
- Athletes may use any bike.
- Rest with the remaining time.
SKILL WORK:
Post-Workout:
5 sets:
3 weighted pull-ups
- every 1:15
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