SATURDAY 10/19/2024

As we dive into the second half of October, the hustle and bustle of the season can feel overwhelming, but maintaining a consistent gym routine can be a crucial anchor. Amid the chaos of deadlines and holiday preparations, carving out time for workouts not only boosts physical energy but also sharpens focus and enhances mental clarity. As the days grow shorter and busier, dedicating those moments to movement can transform the challenges of the week into opportunities for growth, keeping you centered and invigorated. Don't forget to keep getting those 20 box-steps up every weekday for our Be Better Challenge this month!

‍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's workout is a partner AMRAP where you'll acquire as many calories as you can in 20 minutes.

You may switch on the rower at any point in the workout. Plan for 1-2-minute efforts, switching as needed to maximize the intensity.

It's okay for one partner to row more than the other if both partners can acquire more overall calories.

Create a plan before starting. Use the clock to determine when to switch OR choose a pace you want to hold, row until that pace can no longer be held, and then switch.

Stick around to cool down after the workout today!

You'll partner up before the warm-up and stick with that person through the workout.

Workout of the Day

METCON:

AMRAP 20 with a partner:

50 calorie row

30 snatches (105/155)

10 bar muscle-ups

- Switch as needed.

STRETCHING:

2 sets:

1:00 standing pike stretch

1:00 saddle stretch