Happy Bring A Friend Week! Don't forget to get your friends and family in the gym with you this week for FREE! This is a great chance for them to see what it is like and try it out for themselves. We are also moving into week 2 of our nutrition challenge, The Be Better Rainbow Food Challenge! Each day we want you to each one serving of fruits and one serving of veggies in the color theme for the week. This week is ORANGE/YELLOW, so think mangoes, carrots, bananas, squash, etc. GET CREATIVE! Orange and yellow vegetables and fruits have a lot of Vitamin A which promote eye health, and Vitamin C which supports your immune system. We will be posting some easy recipes, but we also can't wait to see what you all come up with too. We can't wait to see you and your friends 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 Month 2- Make it to 16 classes this month to earn your spot in the club + a sticker!
October 5th 9 am - 12 pm - CrossFit ATP "Lift- Off"
November 9th 5 pm - CrossFit ATP Friendsgiving
Whiteboard of the Day
Choose a weight that allows you to maintain unbroken sets for the first three rounds.
Shoot to complete the push-ups in 1-3 sets throughout the workout. If you have hand release push-ups, but 15 per round is too much, reduce the number to something you can complete in 1-3 sets.
If you don't have hand release push-ups, substitute push-ups or knee push-ups.
We will perform a practice session during the warm-up where you will have a chance to find an ideal load and push-ups for today's workout.
Following the workout, stick around for some stretching before leaving the gym.
Workout of the Day
METCON:
HORSE SHOE:
AMRAP 20:
10 wall balls (14/20 lb)
15 hand release push-ups
20 abmat sit-ups
STRETCHING:
1 set:
1:00 banded shoulder stretch/arm
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