SATURDAY 10/12/2024

This is a new week and may be just maybe cooler temperatures are around the corner! We have another week of awesome workouts lined up for you, but it is up to you to make them incredible. The holidays are also coming up, so make getting in the gym a priority and a habit, so it is second nature when schedules get busier. We cannot wait to see you in the gym and help you crush your goals! Don't forget we are still doing our box step-up challenge this month, 20 box step-ups every weekday (if you miss a weekday you can make it up on the weekend) and be sure to log it in the app for credit!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 pm

Committed Club Month 3- Make it to 16 classes this month to earn your spot in the club + a sticker!

November 9th 10 am- CHAD1000X in honor of Veterans Day

November 9th 5 pm - CrossFit ATP Friendsgiving (please sign up for the event in the app so we have an accurate headcount, family and friend encouraged to join us!

Whiteboard of the Day

Today you'll take on a long, grunt work-filled workout with a partner.

During the hangs, burpees, and overhead lunges, one partner works while the other rests. Switch as often as you like. However, during the weighted run, athletes will run together with one partner carrying the plate at a time.

Communication is key today. At no point in the workout should both partners rest. Help each other out, communicate, and have fun.

Following the workout, stick around for some stretching prior to leaving the gym.

Workout of the Day

METCON:

For time with a partner:

100 walking overhead plate lunges (25/45 lb)

75 burpees to a plate

1:00 accumulated hang from a pull-up bar

1,000-m weighted run together (25/45 lb)

1:00 accumulated hang from a pull-up bar

75 burpees to a plate

100 walking overhead plate lunges (25/45 lb)

- One partner works on the hangs, burpees, and overhead lunges, while the other rests.

- Run together with one partner carrying one plate at a time.

STRETCHING:

Accumulate:

2:00 reach, roll, and lift