FRIDAY 10/18/2024

As we dive into the second half of October, the hustle and bustle of the season can feel overwhelming, but maintaining a consistent gym routine can be a crucial anchor. Amid the chaos of deadlines and holiday preparations, carving out time for workouts not only boosts physical energy but also sharpens focus and enhances mental clarity. As the days grow shorter and busier, dedicating those moments to movement can transform the challenges of the week into opportunities for growth, keeping you centered and invigorated. Don't forget to keep getting those 20 box-steps up every weekday for our Be Better Challenge this month!

‍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 workout is a monostructural and high-skill gymnastics couplet that offers an opportunity to get time under tension.

Treat the runs as more of a recovery; scale distance as needed to finish in 1:15 or less.

This is a workout geared toward handstand push-up practice. Advanced athletes should consider scaling up if performing 10 strict reps feels easy. Less experienced athletes should take up to 90 seconds to work on their handstand push-ups, even if it means only completing 4-5 reps. If you do not have handstand push-ups, scale to the most challenging pressing variation given your capacity.

Following the workout, we will spend some time on the GHD working on our posterior chain. Then, stick around for some stretching before leaving the gym.

Workout of the Day

METCON:

5 rounds for time:

200-m run

10 strict handstand push-ups

SKILL WORK:

3 sets:

3-10 GHD hip extensions

3-10 GHD sit-ups

- Rest as needed.