This is a new week and may be just maybe cooler temperatures are around the corner! We have another week of awesome workouts lined up for you, but it is up to you to make them incredible. The holidays are also coming up, so make getting in the gym a priority and a habit, so it is second nature when schedules get busier. We cannot wait to see you in the gym and help you crush your goals! Don't forget we are still doing our box step-up challenge this month, 20 box step-ups every weekday (if you miss a weekday you can make it up on the weekend) and be sure to log it in the app for credit!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 pm
Committed Club Month 3- Make it to 16 classes this month to earn your spot in the club + a sticker!
November 9th 10 am- CHAD1000X in honor of Veterans Day
November 9th 5 pm - CrossFit ATP Friendsgiving (please sign up for the event in the app so we have an accurate headcount, family and friend encouraged to join us!
Whiteboard of the Day
Today's heavy day is a complex of the power clean and thruster. Complete all 4 reps unbroken for the set to count.
Build to a heavy load across 7 sets, starting at a moderate load after 5 warm-up sets.
In the warm-up, take up to 5 sets to add load as you build to a starting working load. This may be more warm-up set than you typically perform, but the intention is to feel sufficiently warm by the first set.
Once you start your working sets, add load in small jumps. This should be around 5-10 lbs for most athletes.
If you find your heavy set too soon, reduce the load by 10-30% for drop sets at moderate loads.
Workout of the Day
METCON:
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
- Increase loading across as many sets as possible.
STRETCHING:
1 set:
200-m recovery walk
:30 foam roll quads/side
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