THURSDAY 10/03/2024

Out October Be Better Challenge has begun! This month we are going to do a box step-up challenge to prep us for CHAD1000X Hero WOD on Nov 9th. The challenge is 20 box-step ups every WEEKDAY. Be sure to log it in the app so you get credit for your hard work. Those who complete the challenge will be entered into a lottery to win a prize!

It’s a brand new week, and we’re pumped to get rocking and rolling! Whether you’re chasing those PRs or just looking to crush your workouts, we’ve got some exciting challenges lined up for you. Remember, we’re all in this together, so let’s motivate each other and make this week amazing! Can’t wait to see all your smiling faces in the gym!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 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" - PLEASE SIGN UP IN THE APP UNDER THE EVENTS TAB SO WE HAVE A HEADCOUNT!

November 9th 5 pm - CrossFit ATP Friendsgiving

Whiteboard of the Day

Today's workout is a sprint through an ascending ladder with a moderate load.

Expect the first few rounds to go by very quickly and then slow down as you reach the round of 8.

Choose a barbell load that allows you to complete at least the first few sets with unbroken reps.

We will spend about 10 minutes in the specific warm-up building up to a heavy set of 3 reps. Advanced athletes should try to lift something heavier than their workout weight. Less experienced athletes should use this time to dial in their technique and build to their workout weight.

Move at a smooth pace on the box jump-overs. You should be able to get right to work on the barbell.

Following the workout, stick around to stretch before leaving the gym.

Workout of the Day

STRENGTH:

Pre-workout

On a 10:00 clock:

Build to a heavy 3-rep power clean

- Perform touch-and-go reps.

- Rest 1:00-2:00 between lifts.

METCON:

As many rounds and reps as possible in 8 minutes of:

2-4-6-8-10 etc.

Power cleans (95/135 lb)

Box jump-overs (20/24 in)

- Step down from the box.