SATURDAY 09/21/2024

Welcome to a new week! This is the third week of our September nutrition challenge, and this week we are focusing on GREEN, think kale, kiwis, grapes, zucchini, etc. Green fruits and vegetables contain many antioxidants. Leafy greens are especially important and contain many vitamins, minerals, and folic acid. Again, we are asking you all to get one serving of fruit and one serving of vegetable within the weekly color theme. Get creative and tag us in your green recipes!

We can't wait to see you all back in the gym this week. Remember, growth is not easy, but it doesn't have to be complicated. Show up each day ready to put in the work, and you will be amazed by the results!

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 we honor Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, who died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

Shoot to finish this workout in 20-30 minutes with the front squats in 20-60 seconds (including transitions), the rope climbs in 1-2 minutes, and the plate carries in 2-3 minutes each round.

You will take the barbell from the floor today for the front squats, so we'll spend time reviewing the power clean; make sure you choose a load that allows for sound mechanics from the clean into 5 unbroken front squats.

We'll also discuss different ways to carry the plate as you run to keep you moving and minimize rest.

Workout of the Day

METCON:

Wyk:

4 rounds for time with a partner:

10 front squats (155/225 lb)

10 rope climbs (15 ft)

400-m run with a plate (25/45 lb)

- Split reps as needed

- Run together: switch plate holder as needed

- 30:00 time cap.

STRETCHING:

1 set:

:30 foam roll quadriceps/leg

:30 foam roll hamstrings/leg