MONDAY 09/30/2024

Welcome to the last day of September- we hope you've enjoyed our nutrition challenge and have found some new ways to help incorporate more color into your diet! Starting tomorrow, our October Be Better Challenge begins! This month we are going to do a box step-up challenge to prep us for CHAD1000X Hero WOD on Nov 9th. The challenge is 20 box-step ups every WEEKDAY. Be sure to log it in the app so you get credit for your hard work. Those who complete the challenge will be entered into a lottery to win a prize!

It’s a brand new week, and we’re pumped to get rocking and rolling! Whether you’re chasing those PRs or just looking to crush your workouts, we’ve got some exciting challenges lined up for you. Remember, we’re all in this together, so let’s motivate each other and make this week amazing! Can’t wait to see all your smiling faces in the gym!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 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" - PLEASE SIGN UP IN THE APP UNDER THE EVENTS TAB SO WE HAVE A HEADCOUNT!

November 9th 5 pm - CrossFit ATP Friendsgiving

Whiteboard of the Day

Today's interval-style workout is meant to be five sprint efforts.

Perform each movement with as few breaks as possible and then move on to the next as quickly as you can.

Spend no more than 30 seconds on the double-unders and then move to the pull-ups no matter what number you are on.

Today's pull-up will be gymnastics-style kipping only. Save the butterfly kip for another workout. If you cannot yet perform pull-ups, scale to jumping pull-ups first and then ring rows if needed.

Choose a moderate push jerk load that allows for unbroken reps through most rounds.

Pick the dumbbells up and try not to put them down until you've completed the full 50-ft distance. Find a load in the warm-up that is challenging but manageable. Scale to unweighted lunges if needed.

Following the workout, stick around and stretch before leaving.

Workout of the Day

STRENGTH:

Pre-workout:

Shoulder press

10-8-8-6-6

*lift every 2 min

METCON:

Every 5:00 for 5 rounds:

50 double-unders

10 kipping pull-ups

10 push jerks (105/155 lb)

50 ft alternating double-dumbbell front-rack lunges (35/50 lb)

- Rest with the remaining time in the intervals.