NEW MONTH, new challenge/focus. We are getting squatty this month with front squats every Monday this month! Consistency is the cornerstone of progress, especially in CrossFit, where every rep and every workout counts. Remember, practice makes permanent; it’s not just about putting in the hours, but about doing so with intention and purpose. This week, focus on building solid foundations that will support your growth, both physically and mentally. By committing to consistent, purposeful practice, you’re setting yourself up for long-term success and transformation.
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 heavy day! Ensure that all 7 sets are heavy enough to be actual working sets that get you stronger. All sets should ideally be at least 75% of your 1-rep-max.
Look back to our recent 5-rep heavy back squat day on August 2 to get an idea of your numbers.
Build throughout the 7 sets, starting with something heavy and finishing with a very heavy set of 3 reps.
Heavy is the goal today but always prioritize mechanics, only going as heavy as technique allows.
Workout of the Day
SKILL WORK:
Pre-workout:
3 rounds for time:
75' sled push
*keep same weight over all rounds
METCON:
For load:
3-3-3-3-3-3-3
Back squat
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