Happy Bring A Friend Week! Don't forget to get your friends and family in the gym with you this week for FREE! This is a great chance for them to see what it is like and try it out for themselves. We are also moving into week 2 of our nutrition challenge, The 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 ORANGE/YELLOW, so think mangoes, carrots, bananas, squash, etc. GET CREATIVE! Orange and yellow vegetables and fruits have a lot of Vitamin A which promote eye health, and Vitamin C which supports your immune system. We will be posting some easy recipes, but we also can't wait to see what you all come up with too. We can't wait to see you and your friends 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 Month 2- Make it to 16 classes this month to earn your spot in the club + a sticker!
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 twist on a classic CrossFit benchmark Gwen appropriately named "Pushy Gwen."
Perform each set unbroken at the heaviest loads possible. Increase or decrease the load in each set as needed.
If you fail to complete the required reps within a set, you can reattempt each set only once. If you fail a set twice, move on to the next set and consider decreasing the load.
Plan to perform a tester in the warm-up to find your appropriate loading. After the "prove it" round you should feel like you'll need to fight for that 15th rep. If it seems easy, go heavier.
Following the workout, stick around for some stretching before leaving the gym.
Workout of the Day
SKILL WORK:
4 sets:
7 push presses
- lift every 2 minutes
METCON:
PUSHY GWEN
15-12-9 reps for time:
Push press (70% of Skill Work)
*run 200 meters in between sets
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