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Here we are at the start of a new week! I want each of you to set a standard for yourself this week of what you want to accomplish, whether that is making it to a certain amount of classes, eating cleaner, etc. Once you set that standard for the week, HOLD that standard. Don't let yourself lower the bar, instead press on and show yourself just what you are capable of. We have some good workouts on tap this week, and we can't wait to see you in the gym!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm
Committed Club started August 1st- Make it to 16 classes this month to earn your spot in the club + a sticker!
September 9th - 14th- Bring a Friend Week
October 5th 9 am - 12 pm - CrossFit ATP "Lift- Off"
November 9th 5 pm - CrossFit ATP Friendsgiving
Whiteboard of the Day
Today's workout is a fun partner workout. Ensure one partner is always moving while the other rests, switching at any time throughout the workout.
Plan to keep chipping away at the reps as one partner performs a few reps and then tags in the other as needed. Work back and forth in this fashion until the time is up.
Choose a barbell load that allows at least 6 unbroken lunges and push jerks before resting.
If you and your partner attempt the Rx'd number of bar muscle-ups, you should both be able to perform consistent sets of 2 or more. Otherwise, scale to jumping bar muscle-ups to keep the intensity high.
Following the workout, dish out a few high fives and stick around for some stretching before you leave the gym.
Workout of the Day
METCON:
AMRAP 20 with a partner:
30 front-rack reverse lunges (65/95 lb)
20 push jerks
10 bar muscle-ups
- Share work as desired.
STRETCHING:
Accumulate:
1:00 foam roll glute/side
1:00 cobra stretch
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