Welcome to a new week! We are 22 days into August, but there is still plenty of time to make it in the Committed Club this month. Keep showing up even when you don't want to; that's when you need to show up the most. Motivation won't always be there, but that is where discipline kicks in. We've been doing a lot of volume over the last couple weeks, so listen to your body and opt for the recovery WOD option if that is what you need that day. Ensure you make time to fuel your body appropriately with whole foods and good hydration. We can't wait to see you in the gym this week!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm
Committed Club started August 1st- Make it to 16 classes this month to earn your spot in the club + a sticker!
September 9th - 14th- Bring a Friend Week
October 5th 9 am - 12 pm - CrossFit ATP "Lift- Off"
November 9th 5 pm - CrossFit ATP Friendsgiving
Whiteboard of the Day
Today's workout falls in the moderate time domain. This is somewhat of a chipper, but every 2 minutes including at the start you will complete 10 air squats.
There is an incentive to move through the workout as quickly as possible because the faster you get through the workout, the fewer squats you will do.
In each 2-minute interval you should have at least 90 seconds to work through the reps in the workout, so the air squats should take no more than 20 seconds throughout the full workout.
If you get to the 3-minute mark and you haven't started the sit-ups, reduce the burpee volume to 15 reps for the remainder of the workout.
Following the workout, stick around and stretch before leaving the gym.
Workout of the Day
SKILL WORK:
Pre-workout:
Every 2:00 for 5 sets:
1 deadlift
1 hang power clean
1 hang squat clean
1 thruster
- Rest with the remaining time in the interval.
METCON:
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
- Every 2:00 starting at :00 complete 10 air squats.
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