Welcome to a new week- We are coming to end of the month, and there are so many of you that are close to securing your spot within the August Committed Club! So put the excuses aside and get yourself to the gym this week. “The only bad workout is the one that didn’t happen (Greg Plitt)." Let’s seize every opportunity to push ourselves, embrace the sweat and hard work, and transform our goals into achievements. We cannot wait to see you in the box this week!
EVENTS:
NO CLASSES ON LABOR DAY
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
Plan to have around 10 minutes to build up to a heavy 5 rep in each one of the exercises. Start with a couple 5-8 rep sets in each lift before switching finding your heavy five.
The goal for today is to lift as heavy as possible for each movement. Aim to hit around 75% or more of your 1-rep-max for each movement.
You will lift in groups of 2-3 to ensure you get ample rest between lifts and make it easier to change out plates.
Consider taking slightly larger jumps when adding load for each lift to preserve as much energy as possible for your heaviest lift.
Following the workout, we will clean up and then spend time cooling down.
Workout of the Day
METCON:
CrossFit Total X 5
Sum of the Best of Each Lift
For load:
5-rep back squat
5-rep shoulder press
5-rep deadlift
STRETCHING:
Accumulate:
1:00 foam roll glute/side
1:00 figure-4 stretch/side
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