FRIDAY 09/20/2024

Welcome to a new week! This is the third week of our September nutrition challenge, and this week we are focusing on GREEN, think kale, kiwis, grapes, zucchini, etc. Green fruits and vegetables contain many antioxidants. Leafy greens are especially important and contain many vitamins, minerals, and folic acid. Again, we are asking you all to get one serving of fruit and one serving of vegetable within the weekly color theme. Get creative and tag us in your green recipes!

We can't wait to see you all back in the gym this week. Remember, growth is not easy, but it doesn't have to be complicated. Show up each day ready to put in the work, and you will be amazed by the results!

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

Today's workout is the Hero workout, JT, honoring Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province. He is survived by his father, John; mother, Carrie; and wife, Erin.

By design, this workout has a high degree of upper-body pressing redundancy that will cause muscular fatigue.

For most, this workout is a humbling experience because it will not be your heart rate that slows you down, but your muscle stamina and endurance.

If you plan to go Rx'd, you should be able to maintain sets of 7 or more reps in the first round. If you plan to go intermediate, you should be able to maintain sets of 5 or more reps in the first round.

Expect to slow down as you progress and for the set of 15 to be an eye-opener. Rest as needed and don't push to failure (at least not until your set of 9).

Following the workout, stick around for some stretching before you leave the gym.

Workout of the Day

METCON:

JT:

21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

SKILL WORK:

Post-workout:

Tabata

Odd: Plank Hold

Even: Hollow Hold