Welcome to a new week! We are 19 days into August, but there is still plenty of time to make it in the Committed Club this month. Keep showing up even when you don't want to; that's when you need to show up the most. Motivation won't always be there, but that is where discipline kicks in. We've been doing a lot of volume over the last couple weeks, so listen to your body and opt for the recovery WOD option if that is what you need that day. Ensure you make time to fuel your body appropriately with whole foods and good hydration. We can't wait to see you in the gym this week!
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's workout has a shorter time domain, but don't let that fool you. These 7 minutes will pack a punch.
The reps start relatively small and increase from there. Add 5 wall-ball shots and 15 double-unders after each completed round.
Choose a wall-ball shot load that allows for unbroken reps throughout most of the workout.
If you do not yet have consistent double-unders, perform 15 seconds of attempts in your first set and add 15 seconds to each round from there.
Following the workout, stick around for some core work and stretching.
Workout of the Day
METCON:
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
- After each completed round, add 5 wall-ball shots and 15 double-unders.
SKILL WORK:
Post-workout:
4 sets:
:20 med-ball Russian twist
:10 rest
:20 flutter kicks
:10 rest
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