THURSDAY 11/07/2024

Welcome to a new week - CHAD1000X and Friendsgiving are THIS weekend! We cannot wait to see everyone at these events and come together in the morning for a good cause and in the evening for some quality community time. Let’s embrace the energy of the upcoming holidays and stay committed to our fitness goals together! Remember, consistency is key, and every workout brings us closer to our aspirations, no matter how busy life gets. So let's uplift each other, tackle challenges head-on, and celebrate every victory—big or small—as we build strength and community this season!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 pm

Committed Club Month 4- 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 work through four rounds of three 1-minute efforts followed by one minute of rest.

Find a lighter kettlebell load that you can move for 15 or more unbroken reps at the start of the workout while maintaining 15 or more reps throughout even if you need to take a quick break.

If you've got double-unders dialed, go for large sets as you maximize each effort.

Those of you working on this skill should spend the minute attempting, as long as you're able to get 5 or more reps in a minute. Otherwise, scale to single-unders as needed.

Advanced athletes with 20 or more unbroken kipping pull-ups can consider scaling up to strict pull-ups.

Again, those of you working on your kipping pull-up skill can use the minute to complete single reps at a time, working to develop the skill. Scale to banded strict pull-ups, jumping pull-ups or ring rows as needed.

Stick around after the workout to stretch before leaving for the day.

Workout of the Day

METCON:

4 rounds for reps:

1:00 KB swings (35/53 lb)

1:00 double-unders

1:00 pull-ups

1:00 rest

STRETCHING:

200-m recovery walk

1:00 calf stretch/side