THURSDAY 09/26/2024

Welcome to our last week of our Rainbow Nutrition Challenge for the month of September! This week, you get to choose the colors, aka just get some color in your meals. It will still be one serving of fruit and one serving of vegetables each day, but it can be any color you want, mix and match, etc. Let's finish it out strong and keep sharing and tagging us in your RAINBOW foods. We are also two weeks away from our CrossFit ATP Lift-Off event, so now is the time to dial in on your consistency so you can show off your progress come October 5th! Please RSVP under the Event Tab in the CrossFit ATP app, so we can have a head count. Let's get after it this week by putting your head down and giving it your all each time you get in the gym. We can't wait to see you all!

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 heavy day with the caveat that each set must be completed after sprinting through a moderate-volume set of air squats.

Complete the squats in 1 minute or less. If you have just a few reps left, you can finish them. However, if you have any more than 5 reps to go 1 minute into any round, stop and move on to presses.

The press will feel more challenging than usual because your heart rate will be elevated and your legs shaky. Keep this in mind as you build in load.

Start your first set at a moderate load and build only if able to keep the ribs and heels down throughout each rep. If you start to use your legs or lean back at any point, repeat your next set at the same load and only add more weight if able to correct those faults.

Each new set will start once every 4 minutes. With the squats done in 1 minute and the presses done unbroken, you should always have around 2:30 of time to rest and adjust loading between sets.

Workout of the Day

SKILL WORK:

Pre-workout:

3 sets:

5 shoulder press

METCON:

Every 4:00 for 5 sets:

40 air squats

4 shoulder presses