BIG shoutout to everyone who showed up on Saturday for AMRAP 4 Autism, whether you worked out or came to cheer everyone on, thank you for making it such a great community event! Let's take that same energy and bring it into this new week! Remember, fitness provides you the ability to say YES to experiences. Your kids want to go play ball in the park? YES! Your spouse wants to take the dogs for a hike? YES! You want to go do a triathlon? YES! So think about that this week when your tired and want to just skip it, every time you show up to the gym, you are building the capacity to experience life to the fullest. LET'S GET AFTER IT!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm
Committed Club started August 1st- Make it to 16 classes this month to earn your spot in the club + a sticker!
September 9th - 14th- Bring a Friend Week
October 5th 9 am - 12 pm - CrossFit ATP "Lift- Off"
November 9th 5 pm - CrossFit ATP Friendsgiving
Whiteboard of the Day
Kicking off the week is a spicy 2-round couplet of wall-ball shots and sit-ups!
Each movement should take somewhere between 90 seconds and 3 minutes to complete.
Shoot to complete the wall-ball shots in no more than 3 sets each round and to move through the sit-ups with little-to-no rest at any point, regardless of speed.
Scale wall-ball shot load to finish the second round’s reps in 3 sets or less, keeping rest breaks to 10 seconds or less.
Open with the largest set of wall-ball shots you can perform before failing. If you can go unbroken, awesome! If not, go as far as you can, drop the ball for a short rest, and finish up the first round quickly.
Workout of the Day
METCON:
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
STRENGTH:
Post-workout
On a 10:00 clock:
1 Rep Max Power Clean
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