Welcome to a new week! We are 20 days into August, but there is still plenty of time to make it in the Committed Club this month. Keep showing up even when you don't want to; that's when you need to show up the most. Motivation won't always be there, but that is where discipline kicks in. We've been doing a lot of volume over the last couple weeks, so listen to your body and opt for the recovery WOD option if that is what you need that day. Ensure you make time to fuel your body appropriately with whole foods and good hydration. We can't wait to see you in the gym this week!
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
This interval workout is about pushing hard on the runs and challenging yourself with different styles of upper-body gymnastics.
Shoot to finish each run in under 1 minute. Reduce the distance as needed to do so. Be prepared to demonstrate the ability to run 200 meters or your chosen scaled distance in under 50 seconds in the warm-up.
The pull-ups should progress in difficulty. Scale the volume to 5-3-1 if needed to finish by the 2-minute mark of each set.
If you don't have bar muscle-ups or chest-to-bar pull-ups, substitute with jumping pull-up variations and performing kipping pull-ups at the end.
If you're still working on getting your first pull-up, scale to jumping pull-up variations and a challenging set of ring rows at the end.
Workout of the Day
METCON:
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
SKILL WORK:
Post-Workout:
7 sets:
3 weighted pull-ups
- Rest 1:00 between sets.
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