Welcome to a new week - CHAD1000X and Friendsgiving are TOMORROW! We cannot wait to see everyone at these events and come together in the morning for a good cause and in the evening for some quality community time. Let’s embrace the energy of the upcoming holidays and stay committed to our fitness goals together! Remember, consistency is key, and every workout brings us closer to our aspirations, no matter how busy life gets. So let's uplift each other, tackle challenges head-on, and celebrate every victory—big or small—as we build strength and community this season!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 pm
Committed Club Month 4- 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, you'll go for a heavy, unbroken clean and jerk complex.
For most of you, working sets should start around 60% of your 1-rep-max clean and jerk. If you're not sure what that is, choose a load for your first set that you could potentially perform for 3-5 cleans and 2-3 jerks without putting the bar down.
Beginners may increase the volume of the jerks to provide more opportunities to practice at light loads.
Lift once every 4 minutes. Use the remaining time after each complex to recover before your next set.
We'll spend the majority of our warm-up time drilling the clean and jerk to dial-in mechanics and give plenty of time to practice technique.
Workout of the Day
HEAVY DAY:
5 sets of the complex for load:
3 squat cleans
1 jerk
STRENGTH:
EMOM 5:
5 shoulder presses
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