SATURDAY 11/09/2024

Welcome to a new week - CHAD1000X and Friendsgiving are TODAY! We cannot wait to see everyone at these events and come together in the morning for a good cause and in the evening for some quality community time. Let’s embrace the energy of the upcoming holidays and stay committed to our fitness goals together! Remember, consistency is key, and every workout brings us closer to our aspirations, no matter how busy life gets. So let's uplift each other, tackle challenges head-on, and celebrate every victory—big or small—as we build strength and community this season!

EVENTS:

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

Committed Club Month 4- 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

Key Points to Tackle CHAD1000X (1000 Box Step-Ups with a Weighted Rucksack)

1. Prepare Your Gear:
  - Choose a box height that suits your fitness level and comfort.
  - Choose an appropriate weight (start lighter if you're unsure) to maintain form throughout the workout.

2. Break It Down:
  - Divide the 1000 step-ups into manageable sets (e.g., 10 sets of 100 or 20 sets of 50).
  - Focus on pacing yourself to avoid burnout early on.

3. Focus on Form:
  - Keep your chest up, shoulders back, and engage your core.
  - Step fully onto the box, ensuring full extension at the top before stepping down.

4. Stay Hydrated:
  - Drink water before, during, and after the workout to maintain energy levels.

5. Embrace the Challenge:
  - Use this workout as a tribute to veterans; keep their sacrifices in mind for motivation.
  - Find a workout buddy for support and encouragement.

Let’s honor our veterans by pushing ourselves and embracing the challenge together!

Workout of the Day

METCON:

CHAD1000X:

1,000 box step-ups with a weighted rucksack completed as a team, partner or individual for time.

STRETCHING:

1:00 frog stretch

1:00 couch stretch/leg