Welcome to a new week- We are coming to end of the month, and there are so many of you that are close to securing your spot within the August Committed Club! So put the excuses aside and get yourself to the gym this week. “The only bad workout is the one that didn’t happen (Greg Plitt)." Let’s seize every opportunity to push ourselves, embrace the sweat and hard work, and transform our goals into achievements. We cannot wait to see you in the box this week!
EVENTS:
NO CLASSES ON LABOR DAY
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 longer-duration partner Hero workout in honor of Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
Plan to move through each round with your partner, breaking up the reps as needed along the way. One athlete moves while the other rests.
Choose a moderate barbell load that allows you to perform fast singles back and forth. Advanced athletes may be able to perform larger touch-and-go sets.
The row should take no longer than 3 minutes and the burpees should take no longer than 2 minutes each round.
Reduce loading and volume as needed so that both you and your partner can complete at least half of the reps of each movement per round at the start.
Following the workout, we will spend time cleaning up, recording scores, and stretching.
Workout of the Day
METCON:
LAURA:
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal row
20 burpees over the rower
10 power cleans (105/155 lb)
STRETCHING:
Accumulate:
:30 banded overhead external rotation stretch/side
:30 bent-arm banded tricep stretch/side
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