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Happy September! This month we are focusing in on nutrition with our Be Better Rainbow Food Challenge! Each day we want you to each one serving of fruits and one serving of veggies in the color theme for the week. This week is RED, so think strawberries, watermelon, tomatoes, red cabbage, etc. GET CREATIVE! Red vegetables and fruits contain antioxidants that are important for heart health, can lower cholesterol, and can lower the risk of developing some cancers. We will be posting some easy recipes, but we also can't wait to see what you all come up with too. We also are kicking off month two of our committed club, so get yourself to the gym for some fitness, fun, and community. Let's get after it!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm
Committed Club Month 2- Make it to 16 classes this month to earn your spot in the club + a sticker!
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 good old-fashioned chipper. Finish the first three movements as quickly as possible and then get ready to grind through the hang squat cleans.
Keep moving on the burpees at a pace that allows you to immediately pick up the medicine ball and start those wall-ball shots. Try to perform 15-20+ unbroken reps to start.
Stay smart, breathe, and push where you can on the row.
Minimize rest between hang squat clean sets. Long rest periods will catch up to you quickly and the workout will be over before you have a chance to accumulate reps. Start with a set of 5 or more, take small breaks between sets, and try to always perform at least 2-3 reps from there every time you pick up the bar.
Workout of the Day
METCON:
On a 20:00 clock with a partner:
80 bar-facing burpees
80 wall-ball shots (14/20 lb) (9/10 ft)
1,000-m row
Max-reps hang squat cleans in the remaining time (125/185 lb)
STRETCHING:
1 set:
1:00 foam roll quads
1:00 couch stretch/leg
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