MOVIE NIGHT was a smashing success- thank you to everyone who came out!
Hope you all stayed safe this past weekend with our wintery weather, and even though it led to us postponing movie night, don't worry it will be better than ever TODAY! As we kick off another week at CrossFit ATP, it's the perfect time to refocus and tackle the goals you've set for yourself. Write your fitness goals on the whiteboard in the lobby so we can help keep you accountable and help you achieve them. This week, let's embrace the challenges ahead and push ourselves to be stronger today than yesterday. Each day is an opportunity to get better, so we look forward to seeing your smiling faces in the gym this week!
Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10 am - 12 pm
Committed Club Month 6- Make it to 16 classes this month to earn your spot in the club + a sticker!
EVENTS:
January 19th: GenOne Volunteer Day with Ian Joyce - We have an opportunity provided by one of our members, Ian Joyce, to partner with GenOne, an amazing nonprofit that partners with talented, first generation students from underserved communities, helping them successfully navigate into and through college. We need your muscles to help assist with breaking down old desks, building new ones, and some potential landscaping. Sign up sheets will be on the whiteboard, so put your name down for a fun time of serving the community together!
February 3rd- 8th: Bring a Friend Week- during this week you can bring as many friends as many times as you want for FREE. Come have them check out our amazing community and give them serious FOMO of what they are missing!
Whiteboard of the Day
It is another long workout where athletes and their partners try to keep moving. Pacing should be moderately light (70%) and consistent across these long rounds and sets. Focus on keeping breathing under control and staying hydrated.Ensure athletes communicate with one another before starting and during pacing and adjusting when one partner begins to slow down.
Run: Distance can be performed inside or outside on the runner. The pacing on the run should be moderate and based off the slowest athlete. A good goal time for the run should be around 2:00. Also, athletes should always communicate with one another about whether the pace is good and maintainable. Athletes should focus on breathing and keeping their shoulders nice and relaxed. A row (1000m/800m) shared between partners can be a great sub for those who can't run.
Burpees: Just a plain burpee, so get right to work and try to go with a smooth and steady pace that doesn’t blow up the heart rate. Smooth and steady with the goal to stay moving and only resting at the bottom of the burpee, not the top. Try to complete these under 4:00.
Air Squats: Smooth on these! If you can go through all without stopping, that is ideal! If you have to break then quick sets of 10 is a good strategy.
Push Ups: Athletes should approach push ups in quick sets. Resting on the knees and taking tension off of the arms and upper body will help prevent fatigue from setting in due to unnecessary time under tension. Movement can be modified to push ups on the side of a box or a racked bar, or floor plate press (55/45). Be sure to inform athletes that upper body fatigue in later rounds will affect their ability to perform the reps.
METCON:
4.40 Challenge Workout
Freedom (RX'd)
Teams of 2
AMRAP 40 Minutes
400m Run
40 Burpees
400m Run
40 Air Squat
400m Run
40 Push Up
Split reps 1:1.
Run together.
Independence
No Change to Workout
Liberty
Teams of 2
30:00 AMRAP
400m Run
40 Up Downs
400m Run
40 Air Squat
400m Run
40 Elevated Push Ups
Split reps 1:1.
Run together.
Scoring:
Run option: every 10m = 1 rep (40 total per run)
Row option: every 25/20m = 1 rep (40 total per row)
