Welcome to our last week of our Rainbow Nutrition Challenge for the month of September! This week, you get to choose the colors, aka just get some color in your meals. It will still be one serving of fruit and one serving of vegetables each day, but it can be any color you want, mix and match, etc. Let's finish it out strong and keep sharing and tagging us in your RAINBOW foods. We are also two weeks away from our CrossFit ATP Lift-Off event, so now is the time to dial in on your consistency so you can show off your progress come October 5th! Please RSVP under the Event Tab in the CrossFit ATP app, so we can have a head count. Let's get after it this week by putting your head down and giving it your all each time you get in the gym. We can't wait to see you all!
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 hit a partner version of the Hero workout Badger in honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007.
This partner variation of Badger splits the cleans and pull-ups between partners but has you both running together.
With the much lower volume, complete sets of cleans and pull-ups in 3-5 reps at a time and transition as quickly as possible between sets to minimize transition time.
Modify the cleans and pull-ups so that you take no more than 2 minutes each or 4 minutes total every round.
Pace the runs based on the slower partner's speed.
Workout of the Day
METCON:
PARTNER BADGER:
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
- Athletes run together and break up the cleans and pull-ups as needed.
STRETCHING:
2 sets:
1:00 foam roll calves
:30 cat-cow
:30 standing pike stretch
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