TUESDAY 08/06/2024

BIG shoutout to everyone who showed up on Saturday for AMRAP 4 Autism, whether you worked out or came to cheer everyone on, thank you for making it such a great community event! Let's take that same energy and bring it into this new week! Remember, fitness provides you the ability to say YES to experiences. Your kids want to go play ball in the park? YES! Your spouse wants to take the dogs for a hike? YES! You want to go do a triathlon? YES! So think about that this week when your tired and want to just skip it, every time you show up to the gym, you are building the capacity to experience life to the fullest. LET'S GET AFTER IT!

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday 10 am - 12 pm and Sunday 1-3 pm

Committed Club started August 1st- Make it to 16 classes this month to earn your spot in the club + a sticker!

September 9th - 14th- Bring a Friend Week

October 5th 9 am - 12 pm - CrossFit ATP "Lift- Off"

November 9th 5 pm - CrossFit ATP Friendsgiving

Whiteboard of the Day

Today’s Hero workout is in honor of Chief Petty Officer Nate Hardy who was killed on February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

This classic CrossFit Hero workout pairs very small sets of high-skill gymnastics with relatively heavy kettlebell swings.

We last did this workout on October 24 of last year; check back to try to beat your score and/or increase the difficulty.

Only scale the workout if you cannot safely perform the movements as RX’d. If you can move well, it’s ok to work towards the lower end of today’s stimulus goal as you work on skill development.

If you do need to scale today’s workout, prioritize options that promote skill development for the muscle-ups and handstand push-ups. Reduce the kettlebell swing load to move through the reps unbroken and save energy for the gymnastics movements.

In the warm-up, we will go through a low-ring muscle-up progression to prepare for the muscle-ups and determine scaling needs for the workout.

Workout of the Day

METCON:

AMRAP 20:

‍2 muscle-ups

4 handstand push-ups

8 KB swings (53/70 lb)

STRETCHING:

Accumulate:

1:00 banded shoulder stretch/arm