MONDAY 09/23/2024

Welcome to our last week of our Rainbow Nutrition Challenge for the month of September! This week, you get to choose the colors, aka just get some color in your meals. It will still be one serving of fruit and one serving of vegetables each day, but it can be any color you want, mix and match, etc. Let's finish it out strong and keep sharing and tagging us in your RAINBOW foods. We are also two weeks away from our CrossFit ATP Lift-Off event, so now is the time to dial in on your consistency so you can show off your progress come October 5th! Please RSVP under the Event Tab in the CrossFit ATP app, so we can have a head count. Let's get after it this week by putting your head down and giving it your all each time you get in the gym. We can't wait to see you all!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturdays and Sundays 10 am - 12 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

This workout is intended to be heavy and high-skill. Some of you may be able to complete 5 rounds quickly, while others may move a little slower.

However you approach this, plan to complete each movement in under 1 minute so that each round takes no more than 2 minutes and you can wrap the workout in 10 minutes or less.

If you have muscle-ups, but not 5 in under 1 minute, reduce the volume to as few as 2 reps each round. If you don't have muscle-ups, scale to jumping ring muscle-ups or low-ring transitions. Avoid moving to the pull-up bar when scaling today, except for Masters 55+.

Find a heavy thruster load that offers a challenge but still allows for one unbroken set for at least the first round and no more than 1-2 sets for the remainder of the workout.

Use today as an opportunity to move at a moderate speed during a workout with more challenging movements. The scaling options you choose should reflect this stimulus, so find variations and loading in the warm-up that feel difficult, but manageable.

Workout of the Day

STRENGTH:

Pre-workout:

EMOM 8:

1 thruster

- Build in load.

- From the floor.

METCON:

5 rounds for time:

5 muscle-ups

5 thrusters (105/155 lb)