Goal setting isn't just for the new year. ;) Welcome to a new week with 7 whole days to put in the work to crush those goals you have! Not sure what your goals are? Come find any coach at the gym, and we'd be more than happy to help you figure it out. Having tangible goals helps you find that motivation to stick with it, even when it gets hard or inconvenient. Don't forget to keep getting your steps in every week day and entering it in the app. Those who complete the challenge will get entered to win an awesome prize. We are PSYCHED to see your face in the gym this week- let's get to work!
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 Karen, another classic CrossFit Benchmark.
Shoot to finish the wall-ball shots in under 10 minutes, using a load and target height that allow for 15 or more reps each minute.
Early in the workout you should be able to maintain sets of 15 or more; as you fatigue, it's okay to switch to smaller sets as long as you keep your rest breaks to 10 seconds or less.
As always, be sure to prioritize full depth and good squat technique over going for Rx'd load, target height, and/or volume.
Prepare to perform 20 unbroken reps in the warm-up to ensure appropriate scaling for the workout.
If you aren't past the 75-rep mark in the first 4:30, reduce the overall volume of reps so that you can perform smaller sets with the intended short rest breaks and still finish within the intended stimulus of the workout.
Workout of the Day
METCON:
KAREN:
For time:
150 wall-ball shots (14/20 lb) (9/10 ft)
SKILL WORK:
Post-workout:
8 sets:
:20 weighted sit-ups
:10 rest
.jpg)
.png)
