We are coming up on the last few days of October- still time to seal the deal with your Committed Club Spot! Keep stepping all the way through Thursday with our box step-up challenge. Consistency is the cornerstone of progress, especially in CrossFit, where every rep and every workout counts. Remember, practice makes permanent; it’s not just about putting in the hours, but about doing so with intention and purpose. This week, focus on building solid foundations that will support your growth, both physically and mentally. By committing to consistent, purposeful practice, you’re setting yourself up for long-term success and transformation.
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 is a twist on a classic CrossFit benchmark, Grace, known as Heavy Grace; look back to October 2, 2021 for a similar workout.
As the name implies, you get to move a heavy barbell today!
With a heavier barbell, the best strategy for most will be to perform singles throughout the entire workout at a heavy load that allows you to perform at least 2 reps per minute.
Shoot to consistently perform a single rep every 10-20 seconds to start and no fewer than 1 rep every 30 seconds as you fatigue.
Following this workout, stick around for some stretching.
Workout of the Day
STRENGTH:
Pre-workout:
EMOM 10:
Odd: 3 power cleans
Even: 3 push jerks
METCON:
Heavy Grace:
For time:
30 clean and jerks (155/225 lb)
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