MONDAY 09/16/2024

Welcome to a new week! This is the third week of our September nutrition challenge, and this week we are focusing on GREEN, think kale, kiwis, grapes, zucchini, etc. Green fruits and vegetables contain many antioxidants. Leafy greens are especially important and contain many vitamins, minerals, and folic acid. Again, we are asking you all to get one serving of fruit and one serving of vegetable within the weekly color theme. Get creative and tag us in your green recipes!

Also, huge shout out to everyone who helped make "bring a friend week" so successful! We loved seeing some new faces in the gym, and hope they saw how awesome CrossFit ATP is because of members like YOU. We can't wait to see you all back in the gym this week. Remember, growth is not easy, but it doesn't have to be complicated. Show up each day ready to put in the work, and you will be amazed by the results!

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

The Cindy WOD is a renowned CrossFit Girl WOD that challenges athletes to complete as many rounds as possible within a 20-minute time frame, completing 5 pull-ups, 10 push-ups, and 15 air squats per round.

Serving as a benchmark in the CrossFit community, Cindy is utilized to track an athlete's progress over time.

Comprising three bodyweight movements, pull-ups, push-ups, and air squats, "Cindy" may appear less intimidating to newcomers to CrossFit due to the absence of weights.

However, it remains a rigorous test of endurance and strength.

Various scaling options are available for each movement to accommodate individual fitness levels.

For pull-ups, alternatives include banded pull-ups, jumping pull-ups, and ring rows.

Scaling options for push-ups consist of knee push-ups, inclined box push-ups, and bench push-ups.

Similarly, scaling options for squats include box squats and elevated medicine ball squats.

Workout of the Day

METCON:

CINDY:

AMRAP in 20 minutes:

5 Pull-Ups

10 Push-Ups

15 Air Squats

SKILL WORK:

Post-workout:

Accumulate:

30 GHD Sit-ups