NEW MONTH, new challenge/focus. We are getting squatty this month with front squats every Monday this month! Consistency is the cornerstone of progress, especially in CrossFit, where every rep and every workout counts. Remember, practice makes permanent; it’s not just about putting in the hours, but about doing so with intention and purpose. This week, focus on building solid foundations that will support your growth, both physically and mentally. By committing to consistent, purposeful practice, you’re setting yourself up for long-term success and transformation.
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 and a partner will bike, row, or ski for max-meters, but with a fun twist. At the start and again every 2 minutes, you'll perform 10 burpees together before getting back to accumulating calories.
Teams should shoot for 10,000 or more meters with quick transitions for alternating sprint efforts.
Feel free to choose any machine today, but we'll try to get as many of you as possible on bikes.
Push the pace on those burpees to get right back to accumulating distance. Newer athletes should scale reps today as needed and then substitute up-downs.
Workout of the Day
METCON:
On a 30:00 clock with a partner:
Machine of choice for distance
- Trade off as desired.
- Starting at :00 and again every 3:00 partners each perform 10 toes to bar and 10 burpees together.
STRETCHING:
:30 standing hamstring stretch/leg
:30 elevated pigeon stretch/side
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