MONDAY 10/14/2024

As we dive into the second half of October, the hustle and bustle of the season can feel overwhelming, but maintaining a consistent gym routine can be a crucial anchor. Amid the chaos of deadlines and holiday preparations, carving out time for workouts not only boosts physical energy but also sharpens focus and enhances mental clarity. As the days grow shorter and busier, dedicating those moments to movement can transform the challenges of the week into opportunities for growth, keeping you centered and invigorated. Don't forget to keep getting those 20 box-steps up every weekday for our Be Better Challenge this month!

‍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

Today's workout has you moving through 10 quick rounds of 30 double unders and 3 heavy deadlifts.

Shoot to complete this one in 6-10 minutes with the double-unders in under 45 seconds and the deadlifts in under 30 seconds every round.

Find a challenging heavy deadlift load that still allows for 3 unbroken reps throughout the workout.

Though it might be tempting to treat this more like an EMOM, shoot to make it through the first 5 rounds in under 4 minutes.

It's paramount that you maintain a neutral spine through all rounds. If at any point, you're unable to do so, increase your rest or reduce the load.

We'll spend time working on the deadlift before the workout today; use this time to help find your appropriate workout load.

Workout of the Day

STRENGTH:

Pre-workout:

EMOM 9:

1 deadlift

METCON:

10 rounds for time:

30 double-unders

3 deadlifts (205/315 lb)