Here we are at the start of a new week! I want each of you to set a standard for yourself this week of what you want to accomplish, whether that is making it to a certain amount of classes, eating cleaner, etc. Once you set that standard for the week, HOLD that standard. Don't let yourself lower the bar, instead press on and show yourself just what you are capable of. We have some good workouts on tap this week, and we can't wait to see you in the gym!
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 workout is as spicy as you want to make it. Want to feel the burn? Push the pace on the rower and try to hang for unbroken reps on the front squat. Need to keep things more conservative today? Slow your pace down on the rower and break up the front squats into a couple of sets.
Choose a barbell load that allows you to perform 10 reps in 2 sets or less.
Keep the calories on the rower to 1 minute or less. If you’re proficient on the rower, shoot to keep your times to 30-45 seconds.
Before starting the workout, we will spend 10 minutes building up to a heavy 1-rep back squat for today.
Following the workout, stick around for some stretching before you leave the gym.
Workout of the Day
STRENGTH:
Pre-workout:
Take 10:00 to build to a heavy 1-rep back squat
METCON:
AMRAP 10:
15-calorie row
10 front squats (105/135 lb)
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