MONDAY 10/07/2024

THANK YOU to everyone who was able to come and make our inaugural CrossFit ATP Lift-Off so successful Saturday- We hope you all had a great time and had fun showing off your skills and hard work! If you missed it this time, don't worry we will be doing it again next year. Don't forget we are still doing our box step-up challenge this month, 20 box step-ups every weekday (if you miss a weekday you can make it up on the weekend) and be sure to log it in the app for credit!

This is a new week and may be just maybe cooler temperatures are around the corner! We have another week of awesome workouts lined up for you, but it is up to you to make them incredible. The holidays are also coming up, so make getting in the gym a priority and a habit, so it is second nature when schedules get busier. We cannot wait to see you in the gym and help you crush your goals!

EVENTS:

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

Committed Club Month 3- Make it to 16 classes this month to earn your spot in the club + a sticker!

November 9th 10 am- CHAD1000X in honor of Veterans Day

November 9th 5 pm - CrossFit ATP Friendsgiving (please sign up for the event in the app so we have an accurate headcount, family and friend encouraged to join us!

Whiteboard of the Day

We're kicking off the week with a newer Benchmark workout called Andi!

Shoot to get this one done in large sets from start to finish, opening with at least 20 reps, performing many sets of 15, and never dropping to fewer than 10 reps at a time.

If unable to maintain that stimulus, reduce load or volume as needed. In the warm-up, expect to demonstrate 15 sound, unbroken reps of each movement in workout order to proceed with that load in the workout.

Don't take the light loads to mean that today is a day to go Rx'd when you usually do not. Choose a categorically easy load and make it feel challenging by moving faster.

Note that with a light load and high volume it's easier to shorten range of motion or move poorly as you fatigue. Maintain full range of motion through all movements, and don't be surprised if you're slowed down to improve your technique at some point in the workout.

Workout of the Day

METCON:

100 hang power snatches (45/65 lb)

100 push presses (45/65 lb)

100 sumo deadlift high pulls (45/65 lb)

100 front squats (45/65 lb)

STRETCHING:

1 set:

1:00 scorpion stretch/side

1:00 child's pose stretch