Welcome to another promising week at CrossFit ATP as each day holds potential for you to see growth inside and out of the gym. This week’s programming holds a great variety of challenges for each of us, benchmark WODs, lifting, cardio, and just some good ole fashioned CrossFit. With our community, we will tackle each day with grit and determination and celebrate each other’s victories along the way. Let’s get after it this week and crush our goals!
EVENTS:
Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm
Saturday August 3rd- AMRAP4Autism
Whiteboard of the Day
Today we have a conditioning-heavy workout with box jump-overs sandwiched between longer-duration rowing and running.
Shoot to finish this one in under 16 minutes, completing each movement in under 5 minutes. Avoid starting at a sprint pace and falling off; instead, prioritize continuous movement at a consistent pace.
We’ll work through running drills in the warm-up to prepare you to finish this workout at a fast, efficient pace.
Stick around for some double-under work and foam and lacrosse ball recovery work after the workout today.
Workout of the Day
METCON:
For time:
100-calorie row
100 box jump-overs (20/24 in)
1,000-m run
SKILL WORK:
Post-workout:
8 sets:
:20 double-unders
:10 rest
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