SATURDAY CLASS AT 11 AM THIS WEEKEND!
As we kick off a new week of workouts at CrossFit ATP, it's the perfect time to focus on building strength and pushing through challenges, both physically and mentally. Consistency is key—staying committed to your training now will pay off, especially as we approach Thanksgiving and the busy holiday season. Let’s keep showing up, stay focused, and finish the week stronger than ever!
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!
January 10th - CFATP Movie Night 7 PM - Location TBD
Whiteboard of the Day
Strength Complex: Complete all reps of Hang Power Snatch and then go into the set of Overhead Squats
Be smart early on, and worst case, do short, quick sets on your toes to the bar later in the workout to keep moving and avoid burnout.
Air Bike: We are seeking a moderate-steady pace effort (75%). We don’t want to go too hard from the start at the expense of affecting our ability to get to the bar, but don’t slack off.
The goal should be to complete the majority of the toes-to-bar sets unbroken until the teens, then aim to break into 2-3 sets.
Workout of the Day
STRENGTH:
5-4-3-2-1 Hang Power Snatch + Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken
METCON:
For Time:
4-8-12-16-20-24
Calorie Air Bike
Toes to Bar
-Women’s Calories: 3-6-9-12-15-18
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