This is a new week and may be just maybe cooler temperatures are around the corner! We have another week of awesome workouts lined up for you, but it is up to you to make them incredible. The holidays are also coming up, so make getting in the gym a priority and a habit, so it is second nature when schedules get busier. We cannot wait to see you in the gym and help you crush your goals! Don't forget we are still doing our box step-up challenge this month, 20 box step-ups every weekday (if you miss a weekday you can make it up on the weekend) and be sure to log it in the app for credit!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 pm
Committed Club Month 3- Make it to 16 classes this month to earn your spot in the club + a sticker!
November 9th 10 am- CHAD1000X in honor of Veterans Day
November 9th 5 pm - CrossFit ATP Friendsgiving (please sign up for the event in the app so we have an accurate headcount, family and friend encouraged to join us!
Whiteboard of the Day
Today you'll take on running intervals!
Advanced athletes should hit each distance with a 90% or greater effort. Less experienced athletes should use the first round to devise a plan for the next two rounds. Find out where you can speed up and where you need to slow down to avoid falling off in the third round.
Scale if needed to complete each distance within the given timeframe: 1) 400 meters in 1:30-2:00; 2) 300 meters in 1:15-1:50 3) 200 meters in :40-1:00.
We'll take time to test and dial in paces in the warm-up.
Following the workout, stick around for some stretching before leaving the gym.
Workout of the Day
METCON:
3 rounds for time:
400-m run
10 push jerks (95/135)
Rest 1:00
300-m run
10 push jerks
Rest 1:00
200-m run
10 push jerks
Rest 1:00
- Score = total time.
STRETCHING:
1 set:
1:00 foam roll calves
1:00 standing pike stretch
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