Welcome to a new week! This is the third week of our September nutrition challenge, and this week we are focusing on GREEN, think kale, kiwis, grapes, zucchini, etc. Green fruits and vegetables contain many antioxidants. Leafy greens are especially important and contain many vitamins, minerals, and folic acid. Again, we are asking you all to get one serving of fruit and one serving of vegetable within the weekly color theme. Get creative and tag us in your green recipes!
We can't wait to see you all back in the gym this week. Remember, growth is not easy, but it doesn't have to be complicated. Show up each day ready to put in the work, and you will be amazed by the results!
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 has an ascending rep scheme. Expect the first few rounds to move pretty quickly and then to slow down when you hit double digits.
Keep moving on the sit-ups, remembering to breathe and preparing for the next set of push jerks.
Choose a light-to-moderate loading that allows you to perform at least 5 unbroken reps every time you pick up the barbell.
Expect to hit your workout weight if not more in the pre-workout shoulder-to-overhead complex.
Following the workout, stick around for some stretching before you leave the gym.
Workout of the Day
SKILL WORK:
Pre-workout:
Every 2:00 for 5 sets:
1 shoulder press
3 push jerks
- Build in load if the technique is sound.
METCON:
AMRAP 12:
3-6-9-12... etc.
AbMat sit-ups
Push jerks (75/115 lb)
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