THURSDAY 10/31/2024

HAPPY HALLOWEEN - Wear your awesome costume to the gym today!

We are coming up on the last few days of October- still time to seal the deal with your Committed Club Spot! Keep stepping all the way through Thursday with our box step-up challenge. Consistency is the cornerstone of progress, especially in CrossFit, where every rep and every workout counts. Remember, practice makes permanent; it’s not just about putting in the hours, but about doing so with intention and purpose. This week, focus on building solid foundations that will support your growth, both physically and mentally. By committing to consistent, purposeful practice, you’re setting yourself up for long-term success and transformation.

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's workout is a fun stamina and endurance-based effort. How long can we hang on to the kettlebell? How long can you hang on to your pace on the rower?

Choose a kettlebell load that allows you to complete the 30 reps in 3 sets or fewer.

Once you finish with the Russian kettlebell swings, you should have at least 2 minutes to row for calories.

When you first get on the rower, take a few strokes to get settled in. Once you have your breath under control, begin to push the pace and hang on.

Following this workout, plan to stick around for some stretching.

Workout of the Day

METCON:

5 x 4:00 rounds:

30 Russian KB swings (35/53 lb)

Max-cal row

- Rest 1:00 between rounds.

- Score is total calories.

STRETCHING:

Accumulate:

1:00 banded shoulder stretch/arm