FRIDAY 10/04/2024

Our October Be Better Challenge has begun! This month we are going to do a box step-up challenge to prep us for CHAD1000X Hero WOD on Nov 9th. The challenge is 20 box-step ups every WEEKDAY. Be sure to log it in the app so you get credit for your hard work. Those who complete the challenge will be entered into a lottery to win a prize!

It’s a brand new week, and we’re pumped to get rocking and rolling! Whether you’re chasing those PRs or just looking to crush your workouts, we’ve got some exciting challenges lined up for you. Remember, we’re all in this together, so let’s motivate each other and make this week amazing! Can’t wait to see all your smiling faces in the gym!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 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" - PLEASE SIGN UP IN THE APP UNDER THE EVENTS TAB SO WE HAVE A HEADCOUNT!

November 9th 5 pm - CrossFit ATP Friendsgiving

Whiteboard of the Day

Today you'll hit a simple, lower-volume workout, so take the opportunity to move at a blisteringly fast pace.

Complete the toes-to-bars in 1-3 sets, sprint through the burpees, and move through unbroken wall-ball shots every round.

Scale to knees-to-armpits if needed to hang on to the bar for 7 or more reps at a time in the round of 21.

If unable to complete 8 or more burpees in under 30 seconds, reduce burpee volume to maintain faster speeds to 15-12-9 or 12-9-6.

Complete unbroken wall-ball shot sets through all three rounds; reduce load if needed. Keep in mind that you'll be moving under fatigue, so what feels manageable in the warm-up will be more challenging in the workout.

We will perform a test before the workout to ensure appropriate scaling options for the mini round and then workout. Today should feel light and easy in the warm-up so you can go fast in the workout.

Workout of the Day

METCON:

21-15-9 reps for time of:

Toes-to-bars

Burpees

Wall-ball shots (14/20 lb) (9/10 ft)

STRETCHING:

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg