THURSDAY 09/05/2024

Happy September! This month we are focusing in on nutrition with our Be Better Rainbow Food Challenge! Each day we want you to each one serving of fruits and one serving of veggies in the color theme for the week. This week is RED, so think strawberries, watermelon, tomatoes, red cabbage, etc. GET CREATIVE! Red vegetables and fruits contain antioxidants that are important for heart health, can lower cholesterol, and can lower the risk of developing some cancers. We will be posting some easy recipes, but we also can't wait to see what you all come up with too. We also are kicking off month two of our committed club, so get yourself to the gym for some fitness, fun, and community. Let's get after it!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm

Committed Club Month 2- 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 is a CrossFit Hero workout to honor Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., who died September 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

This is a longer workout and you will have to dig your heels in. Note that the reps in each round are lower in volume, so tackle each one as a sprint.

Choose a weight that allows you to go unbroken through all of your reps. You may want to put it down multiple times during the workout, but hang on.

Newer athletes should try to maintain a pace of about 2 minutes per round. Advanced athletes should plan to shoot for holding a pace of 60-90 seconds per round.

Before the workout, plan to spend time building to a heavy 1-rep push press. This should not be a new PR, just something heavy for the day. This session will also allow you to figure out what weight is appropriate for the workout.

Following the workout, stick around to stretch before heading out.

Workout of the Day

SKILL WORK:

Pre-workout:

EMOM 9:

1 push press

- Build in load.

METCON:

Jack:

AMRAP 20:

10 push presses (75/115 lb)

10 kettlebell swings (35/53 lb)

10 box jumps (20/24 in)