Welcome to a new week- We are coming to end of the month, and there are so many of you that are close to securing your spot within the August Committed Club! So put the excuses aside and get yourself to the gym this week. “The only bad workout is the one that didn’t happen (Greg Plitt)." Let’s seize every opportunity to push ourselves, embrace the sweat and hard work, and transform our goals into achievements. We cannot wait to see you in the box this week!
EVENTS:
NO CLASSES ON LABOR DAY
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 we have four rounds of three gymnastics movements and a longer-duration bike.
Shoot to finish this one in 16-24 minutes, keeping the total time spent on all three gymnastics movements to 3 minutes or less and the bike to 3 minutes or less every round.
Use this higher-volume gymnastics workout to begin to prep for the volume you'll see next week when we take on Loredo.
To hit today's stimulus, find a moderate pace and manageable set goal that you can sustain across all 4 rounds. We'll use the warm-up to work on movement skill and dial-in scaling options.
Advanced athletes who anticipate completing these movements unbroken in under 4 minutes per round can perform up to 20 single-leg squats and substitute chest-to-bar pull-ups as desired.
Be sure to stick around for some recovery as a group!
Workout of the Day
METCON:
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
24/19 echo bike
STRETCHING:
Accumulate:
1:00 foam roll calves/side
1:00 foam roll lats/side
1:00 bent-arm pec stretch/side
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