FIRST MONDAY OF FRONT SQUATS!
Welcome to a new week - CHAD1000X and Friendsgiving are THIS weekend! We cannot wait to see everyone at these events and come together in the morning for a good cause and in the evening for some quality community time. Let’s embrace the energy of the upcoming holidays and stay committed to our fitness goals together! Remember, consistency is key, and every workout brings us closer to our aspirations, no matter how busy life gets. So let's uplift each other, tackle challenges head-on, and celebrate every victory—big or small—as we build strength and community this season!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 pm
Committed Club Month 4- 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 gymnastics couplet.
Expect the box jumps to have more of an effect on the bar muscle-up than you would think as your hips fatigue, making an aggressive kip more challenging. Focus on the press down in the backswing for efficiency and power.
Plan to spend less than a minute on each movement. Choose scaling options that challenge you, but keep you moving to hit the intended stimulus. Consider jumping bar muscle-ups, foot-assisted bar muscle-ups, or low-bar muscle-up transitions using an adjustable pull-up bar. These are great options considering the pull-ups later in the week.
Workout of the Day
STRENGTH:
Pre-workout:
Front Squat:
12 minutes to establish a 1 Rep Max Front Squat
METCON:
AMRAP 7:
10 box jumps (20/24 in)
3 bar muscle-ups
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