MONDAY 08/12/2024

Here we are at the start of a new week! I want each of you to set a standard for yourself this week of what you want to accomplish, whether that is making it to a certain amount of classes, eating cleaner, etc. Once you set that standard for the week, HOLD that standard. Don't let yourself lower the bar, instead press on and show yourself just what you are capable of. We have some good workouts on tap this week, and we can't wait to see you in the gym!

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

Today we have a fun high-skill couplet of double-unders and handstand walking.

The goal is to scale appropriately if needed to hold the line between challenging yourself with new skill development while also finding intensity through the work intervals.

Note that your score is the slowest round so try to maintain consistent times across all 5 rounds.

Shoot to complete the double-unders in under 1 minute and the handstand walks in no more than 3 attempts through all rounds. You should have at least 1 minute of rest each round.

Scale the double-under reps or substitute single-unders if needed.

If you’re able, prioritize getting inverted as you scale the handstand walk with shoulder taps in a handstand hold against the wall or in a pike handstand.

We will spend time in the warm-up drilling the handstand walk and finding scaling options as needed.

Workout of the Day

STRENGTH:

Pre-workout:

5-4-3-2-1

Bench Press

*lift every 2 minutes.

METCON:

Every 3:00 for 5 rounds:

‍50 double-unders

Handstand walk (25 ft)

– Rest remainder of each round.

– Score is slowest round.